TX 



Bulletin No. 18 



FOOD 



A BALANCED DIET FOR THIRTY DAYS 

WITH INSTRUCTIONS FOR PREPARATION 

PREPARED UNDER THE DIRECTION OF THE 

DIRECTOR OF HEALTH 



,,/. 




Bulletin No. 18 



FOOD 



A BALANCED DIET FOR THIRTY DAYS 

TVITH INSTRUCTIONS FOR PREPARATION 

PREPARED UNDER THE DIRECTION OF THE 

DIRECTOR OF HEALTH 



M.ANILA 
BUREAU OF PRINTING 

151S 

Mor.ograpb 



^t%i 



SEP 



Of B. 

13 1918 



FOREWORD. 



It is a well-known fact that an engine cannot operate 
successfully without proper fuel, such as coal, gasoline or 
oil. An engine is a mechanism designed to run on one 
particular fuel and uses that fuel from the time it is manu- 
factured until it is worn out. The human body is a 
mechanism and performs mechanical work. It must have 
fuel just as the engine or it cannot perform the work for 
which is was designed. Inasmuch as the work of the 
human body varies in accordance with the intelligence of 
the individual, it cannot do its best work on one fuel alone 
as can an engine, which has no intelligence and which is 
designed for one particular type of work only. 

Observations extending over a period of many years made 
by the Health Service and other scientific entities of the 
Government, and, lately, detailed studies and observations 
made by the sanitary commissions, have indicated that the 
majority of the Filipino people are undernourished. The 
quantity of food may be sufficient but the quality and 
variety is insufficient for the needs of the body. As a 
consequence the average inhabitant of the Philippines has a 
lowered vitality with practically no vital reserve to call 
upon in case of necessity. The result is that even trivial 
sickness renders him unable to follow his usual vocations 
or forces him to go to bed. This also means that tuberculo- 
sis, beriberi, and other diseases are much more prevalent 
than they would be did the people have sufficient vital 
reserve to prevent these diseases getting a foothold in their 
bodies. The most striking proof of the above is shown by 
the rapid physical development and gain in weight which 
the average recruit experiences when he enlists in the 
Philippine Scouts or Constabulary and receives the balanced 
diet, carefully designed to meet his body needs, that the 
United States and Philippine Governments furnish. 

In order, then, to make available to very inhabitant of 
the Philippine Islands a diet which will meet the needs of 

3 



the body, a model garden has been designed and at the 
time that this bulletin goes to print about 60,000 have been 
established. This garden was designed to furnish, practi- 
cally without extra cost, such vegetables as, when added to 
the ordinary diet of fish and rice or fish and corn, will 
provide the elements necessaiy to produce a balanced diet. 

This bulletin has been prepared to furnish menus for a 
period of thirty days. The menus for each day are different 
from those other days, so that constant variety of food 
is obtainable. If the menus herein contained are used 
every month of the year as outlined, the person using them 
will receive a sufficient quantity of a variety of foods 
with the qualities necessary to create the vital reserve so 
badly needed. 

In addition to the physical benefits that will result to 
the user of these menus, economic benefits will also result, 
in that the cash outlay for food will be reduced by so 
much as garden products are used. This is a particularly 
advantageous feature during the present epoch of high 
prices. Further, should the garden be extended sufficiently, 
income can be derived from the sale of such vegetables as 
are in excess of family needs. It is strongly urged, how- 
ever, that family needs he first supplied before sales of 
products are made. If every inhabitant of the Philippines 
will use the menus as herein outlined for a period of a year, 
not only will there be an enormous diminution in beriberi, 
tuberculosis, infant mortality, and other diseases directly 
or indirectly dependent upon faulty nutrition, but the user 
himself and his family will never again be able to return 
to the present insufficient diet which has become current 
through custom and indolence, and the returns received in 
better health and increased income will make for future 
progress and advancement. 

It is desired to acknowledge in this connection the pain- 
staking efforts of Assistant Surgeon J. H. Linson, of the 
Ignited States Health Service, and of Miss Mabel F. Dobbs, 
Dietitian. Philippine Health Service, through whose thought 
and efforts this bulletin has been prepared. 

J. D. Long, 
Director of Health. 



A BALANCED DIET FOR THIRTY DAYS. 



FOOD. 

Any substance which when taken into the body serves 
to nourish or build up its tissues or to supply energy or 
heat may be properly called a food. 

Foods may be classified according to their source, chem- 
ical composition or function. 

SOURCES. 

Each of the three great divisions of matter; the animal, 
vegetable and mineral kingdoms furnish food for man. 
Practically all the mineral foods occur as component parts 
of the animal and vegetable foods. 

CLASSIFICATION. 

Animal and vegetable foods are divided according to their 
chemical composition into proteids, carbohydrates, fats, 
water, and inorganic salts. 

PROTEIDS. 

The proteids, or body-builders, are substances composed 
of carbon, hydrogen, nitrogen, oxygen, and sulphur. They 
sometimes contain phosphorus and iron also. The more 
familiar forms of proteid are the. lean of meat, the white 
of egg, the casein of milk and the gluten of flour. The 
legumes and certain of the cereals contain large quantities 
of proteid. In addition to supplying the material with 
which the body tissues are built or repaired proteids furnish 
fuel for the production of energy and heat. Proteids are 
absolutely essential for the maintenance of the body. A 
certain fairly definite amount of proteids is used daily in 
the various body processes. If the amount used is not re- 
placed by other proteids the body suffers. This is not true 

5 



of fats and carbohydrates which may be replaced by each 
other or by Droteids. 

CARBOHYDRATES. 

Carbohydrates are composed entirely of carbon, hydrogen 
and nitrogen. The common carbohydrates are the sugars 
and starches. These are found in small amounts in lean 
meats but the principal sources of supply are fruits, cereals, 
legumes and other vegetables. Carbohydrates are the 
principal source of energy in the diet of all mankind. Any 
surplus assimilated may be stored in the body as fat for 
future use. The nitrogenous and mineral elements neces- 
sary for bone and muscle production do not occur in carbo- 
hydrates. 

FATS. 

Fats, like carbohydrates, are composed entirely of the 
chemical elements, carbon, hydrogen and oxygen, — but in 
different proportions. They are present in variable quan- 
tities in all animal and in many vegetable foods. The most 
important animal fats are found in milk and its products, 
cream and butter, various meats, poultry and fish. Vege- 
table fat is present in large amounts in various nuts, beans, 
corn, olives and cotton seed. The fats are great energy 
and heat producers. A given weight of fat will furnish 
nearly two and one-fourth times as much energy as the same 
weight of carbohydrates or protein. When more fat is as- 
similated by the body than is needed for immediate use it 
is stored in the form of the body fat as a reserve supply of 
heat and energy. Fats do not form bone or muscle tissue. 

MINERALS. 

Mineral matter or ash is that portion which remains 
after food is burned. The mineral foods supply the ma- 
terial necessary to build up the bones and teeth. They 
also aid digestion and regulate the body processes. Ex- 
amples of mineral foods are various salts of calcium, magne- 
sium, sodium, iron, phosphorus, etc. These are contained 
in small amounts in many fruit, vegetable and animal foods. 
The only mineral which is commonly, consciously added to 
the diet in large amounts is common salt. 



i 



WATEE. 

Water is contained in variable amounts in all foods. It 
constitutes about 60 per cent of the total weight of the 
body. Water assists digestion, serves as a medium for 
conveying food materials to the various parts of the body, 
and eliminating waste products and helps to regulate the 
body temperature. 

FOOD GROUPS. 

The various sources of food may be di\'ided according 
to their principal constituents into four food groups. 

1. Foods which furnish proteids. 

2. Foods which furnish starches and sugars. 

3. Foods which furnish fats. 

4. Foods which furnish mineral matter, vegetable acids, 
etc. 



Group 1. 



Group 2. 



Group 3. 



Group 4. 



Meat. 


Rice. 


Fork fat 


Vegetables. 


Fish. 


Camotes. 


Lard. 


All greens as— 


Eg-gs. 


Gabi. 


Cocoanut. 


Pechay. 


Chicken and other 


Bread. 


Pili nuts. 


Mustard greens. 


poultry. 


Mique and macaroni. 


Butter. 


Cancong. 


Shell fish. 


Cakes. 




Lettuce. 


Mongos. 


Candies. 




Ampalaya. 


Dried beans. 


Molasses. 




Calabaza. 




Desserts. 


1 


Upo. 




Fruits preserved 




Talong. 




with sugar. 




Sitao. 

Batao. 

Cucumbers. 

Peppers. 

Patani. 



ESSENTIAL OF FOOD. 

A perfect food must contain all the nutritive elements 
of the body; proteids, carbohydrates, fats, minerals and 
water, in their proper proportions and in a modern bulk 
so that a sufficient amount of nutriment may be ingested 
daily. It must not be too concentrated but must contain 
a certain amount of unabsorbed material to act as intes- 
tinal ballast. 

SELECTION. 

The nearest approach to a perfect food for a human 
being is mother's milk. This supplies all the needs of the 
infant but since it is obviously impossible for a man to 



8 

subsist upon milk for his entire lifetime he must neces- 
sarily select other foods. Various factors determine the 
selection of human foods. Of these perhaps the most im- 
portant are availability and experience. 

The child instinctively puts everything available into its 
mouth. It gradually learns, through experience, to dis- 
tinguish the food substances in its immediate environment. 
In this process of education in food values it is aided by 
its parents who, in their turn, have the experience and 
learning of the human race from the beginning of time as 
their teacher. 

APPETITE. 

Appetite is a further aid in the selection of food. When 
the healthy body demands a certain kind of food the appetite 
may crave it. This is not an invariable rule because the ap- 
petite, unless properly trained, cannot be depended upon 
as a guide in the selection of food. This fact is especially 
apparent in persons suffering from nervous and digestive 
disturbances and in those who have never become accus- 
tomed to a properly proportioned diet. Those persons, 
however, who have been accustomed, since infancy, to an 
approximately correct diet can follow the demands of ap- 
petite with a certain degree of assurance. 

VARIETY NECESSARY. 

Since there is no single food available which will supply 
all the various needs of the body a mixed diet is essential. 
Each of the individual demands of the body must be met 
by its own particular kind of food and in approximately 
the correct amount. A food supply which contains all 
the essential food constituents in sufficient and proper 
quantities to maintain health constitutes a balanced diet. 
Each of the essential food constituents — proteids, carbohy- 
drates, fats, minerals and water — has its own specific func- 
tion in the body which can be accomplished only imperfectly 
or, in some cases, not at all, by any of the other foods. 
The lime salts of the teeth cannot be replaced with proteid 
nor can carbohydrates be substituted for the proteid of 
glandular tissue. 



RESULT OF INSUFFICIENT DIET. 

Variety in diet is not mere catering to pampered tastes — 
it is a physiological necessity. An individual deprived of 
any one or several of the essential constituents of a balanced 
diet cannot attain his highest development. He may exist 
for years after a fashion but he cannot enjoy life to its 
full because he is always subnormal. He is liable to be 
weak, listles, and lazy physically, and dull mentally. Or 
he may fall a prey to one of the numerous diseases caused 
by a defective diet. Among these diseases are anemia, 
scurvy, rickets, marasmus, acne, eczema, constipation, gout, 
and pellagra. But most important to the Filipino people 
because of its great prevalence in these islands is beriberi. 
Beriberi is thought to be caused by the absence of a sub- 
stance called vitamin from the diet. This substance, which 
is originally present in the pericarp or bran of rice is 
removed by the process of polishing so that the poor Fili- 
pino, who, in his ignorance, prefers the polished rice de- 
prives himself of an essential part of his food and opens the 
way for the development of the disease which may cause his 
death. This defect in vitamins may be remedied by simply 
using unpolished rice. 

However a diet of rice and fish only, such as is common 
among the Filipino people, is not adequate for their best 
development, mentally or physically. 

Many a poverty stricken Filipino runs his whole course 
of existence from the cradle to the grave without ever 
enjoying a "square meal." He may escape the diseases 
due Drimarily or secondarily to defective diet, of which 
tuberculosis and beriberi are the most common in these 
Islands, but he is never quite well — he is continually below 
par. The most striking proof that the average Filipino 
is undernourished is shown by the rapid physical develop- 
ment and gain in weight which the recruit experiences 
when he enlists in the Scouts or Constabulary. It is within 
the power of every Filipino who o\^^ls or can rent a few 
square meters of land to pro\ade a balanced diet for him- 
self and family at practically no cost and with compara- 



10 

lively little effort. This may be accomplished by planting 
a home vegetable garden. 

FOOD VALUES. 

In order to prepare a balanced diet one must know at 
least approximately the food value of each of the articles 
contained in the dietary-. The value of a food depends upon 
its ability to supply the needs of the body by supplying 
new tissue, producing energy and regulating the body 
processes. 

Proteids are utilized in building and repairing the body 
tissues while fats and carbohydrates furnish heat and 
energy for the vital processes. In order that food may 
be utilized by the body it is necessary that many compli- 
cated chemical changes take place in the course of which 
heat and energy are supplied. 

The amount of heat and energy which a food is capable 
of producing is measured in terms of heat units and is 
known as the fuel value of the food. 

The unit of heat is known as the calorie. A calorie is 
that quantity of heat which will raise the temperature of 
1 kilogram of water, 1 degree Centigrade. This is ap- 
proximately equivalent to raising the temperature of 1 
pound of water 4 degrees Fahrenheit. 

The following table shows the fuel value of the common 
food constituents under ordinary conditions : 

Fats. — 9 calories per gram, or 4,080 calories per pound. 
Proteins. — 4 calories per gram, or 1,820 calories per pound. 
Carbohydrates. — 4 calories per gram, or 1,820 calories per pound. 

It is obvious that the fuel value of any food depends upon 
the amount of each food constituent that it contains. 

AMOUNT OF FOOD REQUIRED. 

The amount of food required by any individual depends 
upon his size, muscular activity, and rate of growth. 
Dr. C. F. Langworthy has shown that a man weighing 
154 pounds (70 kilograms) of ordinary activity requires 



11 

100 grams of protein and sufficient fats and carbohydrates 
to make up 3,500 calories daily. The follo\sing table shows 
the factors used by the United States Department of Agri- 
culture in computing food requirements : 

Man at hard muscular work requirse 1.2 times the food of a man 
at moderately active muscular work. 

Man at light muscular work and boy 15-16 years old require 0.9 
the food of a man at moderately active muscular work. 

Man at sedentary occupation, woman at moderately active work, 
boy 13-14, and girl 15-16 years old require 0.8 the food of a man 
at moderately active muscular work. 

Woman at light work, boy 12, and girl 13-14 years old require 
0.7 the food of a man at moderately active muscular work. 

Boy 10-11 and girl 10-12 years old require 0.6 the food of a man 
at moderately active muscular work. 

Child 6-9 years old requires 0.5 the food of a man at moderately 
active muscular work. 

Child 2-5 years old requires 0.4 the food of a man at moderately 
active muscular work. 

Child under 2 years old requires 0.8 the food of a man at moder- 
ately active muscular work. 

The amounts given in this table are not strictly accurate 
for everyone as the indi\idual variation in food require- 
ment is very great. In many families, where the art of 
cooking is well developed, the number and variety of foods 
are so great that the appetite is often stimulated beyond 
the requirements of the body and more food is eaten than 
is necessary or desirable. Gluttony results in overdevelop- 
ment and overwork of the digestive apparatus with all its 
attendant diseases. The quantity of food necessary for 
health varies with the climate and season, clothing, occupa- 
tion, work and exercise, age, sex, and body weight. 

On the other hand an insufficient amount of food subjects 
the individual to many dangers by lowering his resistance 
to disease in addition to the actual weakness, disconfort, 
and misserv which he necessarily suffers as a direct result 
of lack of food. 

The following table modified from "How to Live" by 
Fisher and Fisk shows, at a glance, the relative amounts 
of proteids, fats, and carbohydrates in the common foods. 



12 

Common foods classified. 

VERY HIGH IN PROTEID. 



White* of esTir. 
Lean meat. 
Chicken. 
Veal. 




HIGH IN PROTEID. 



Shrimps. 


1 

' MoHt meats. 




Crab*. 


Whole e»g. 




Some freah flih. 


Cheese. 




Dried fish. 


Salmon. 




Liver. 


1 Canned sardines. 




Moniroa. 


Soy bean. 




Garbanzov. 


Sausages. 




Beam. 






Peaa. 






SIcim millc. 







MODERATE OR DEFICIENT IN PROTEIDS. 



Most veirctablei. 


i'eanuU. 


Bread. 


Milk. 


Camotes. 


Cakes. 


Rice. 


Pi«a. 


Cornmeal. 




Mique. 




Tripe. 




Poutoas. 




Fruita. 




8u»ar. 





Fat meats. 

Yolks of egers. 

Chocolate. 

Butter. 

Cocoanuts. 

Pili nuU. 

Cream. 



Proteids constitute more than 40 per cent of the fuel value 
of those foods which are contained in the uppermost com- 
partment of the table and labeled "very high in proteid." 
The foods in the next two compartments designated "high 
in proteid," contain 20 to 40 per cent, while the foods in 
the lowest three compartments contain from to 20 per 
cent of proteid. 

The compartment farthest to the right contains a list of 
those foods "very rich in fat." The two compartments 
at its left contain those "rich in fat," and the three com- 
partments at the extreme left contain those "poor in fat." 

The foods in the lower left compartment are very rich in 
carbohydrates. Those in the two adjoining compartments 
(beginning "shrimps" and "peanuts") contain moderate 



13 

amounts of carbohydrate, while those in the three remain- 
ing compartments are poorest in carbohydrate. 

The nearer the name of any food is to the upper corner 
of this triangular table, the more protein; the nearer it 
is to the right-hand corner, the more fat; and the nearer 
to the lower left-hand corner the more carbohydrate any 
given food contains. 

The nearest approach to an ideal proportion of the three 
food elements is found in the middle compartment of the 
lowest row. It is not necessary nor advisable to confine 
the diet to the foods listed in that compartment provided 
foods chosen from the compartments balance each other. 
The combinations fruit and nuts, potatoes and cream, bread 
and butter afford a fair balance. Since this combination 
is too low in protein we obtain a better balance by adding 
something from the compartment above. The most com- 
mon appHcation of this is found in the ordinary egg, meat 
or cheese sandwich which constitutes, in itself, a fairly 
well balanced meal. 

PREPARATION OF DIETARY. 

It is obvious that no one cares to confine himself to a diet 
of sandT\iches, even if it were practicable, so the dietitiant 
of the Health Service has prepared a dietary of thirtj^ 
rations composed of products of the Philippine Islands or 
foods easily obtainable therein to serve as a basis upon 
which the Fihpino people may construct their dietary. In 
the preparation of this dietary great care was exercised 
in order to meet the conditions of balance, palatability and 
economy. The prices quoted were those prevailing in Ma- 
nila during October, 1917, and are necessarily approximate 
and subject to fluctuation. 

Nutritious and tastj^ foods are not necessarily expensive 
and conversely high-priced foods may be neither delicious 
nor of high food value. Many people, in choosing their 
food, always select the most expensive because they think 
it must be the best. If these people will make a careful 
study of foods they will soon see the fallacy of this belief. 



14 

More attention should be devoted to the selection and cook- 
ing of foods. The choice and preparation of food which has 
a direct and important bearing upon their purse, health, 
and life is left to an ignorant muchacho by people who 
would not purchase a hair ribbon or a pair of sox without 
a personal inspection. Intelligent application of the prin- 
ciples of dietetics would improve the health and finances 
of many a resident of these Islands. 

VEGETABLE GARDENS. 

Since August, 1916, the Health Service has been conduct- 
ing a campaign to induce the Filipino people to plant and 
tend home vegetable gardens. At its inception the main 
objectives of the plan were twofold; namely, to produce 
more and better food and to provide a physiologically 
balanced diet. Since the United States has declared war 
patriotism has been added as a third motive. Also the 
necessity of producing food at home has been enhanced. 

In order that the gardeners might secure a balanced diet 
as the result of their labor the Health Service drew up a 
carefully prepared plan of a model garden, and prepared 
menus and recipes for cooking these vegetables in a practical 
manner so that the products of the garden may be made 
palatable as well as nutritious. 

The following plan for a vegetable garden is recom- 
mended by the Health Service. The same plan may be used 
for any length of row desired. The proportions of the 
various vegetables have been carefully worked out and it 
is believed that they will meet the needs of the average 
family. It is desired to lay special emphasis upon the 
leguminous plants because they are the most important 
both from the standpoint of food value and economy. 



15 

Garden plan. 





3 
10 

U 

12 

13 

14 

15 

16 


Radishes. driUs. Mustard, drills. 






Calabaza. 






Upo. 






Pechay. Lettuce. 






Tomatoes, hills, 75 cm. apart. 


75 cm. 




Mew Era cowpeas, drills. 


75 cm. 




New Era cowpeas, drills. 


60 cm. 




Com, hills, 1 m. apart. 


Im. 




Canadian Wonder beans, drills. 


Im. 


• 


Canadian Wonder beans, drills. 






Peppers, 50 cm. apart. Okra, 60 cm. 






Eggplant. 60 cm. apart. 






Mongos. 






Cucumbers. Indian variety, hills 1.5 m. 


1.5 m. 




Sweet potatoes. 50 cm. apart in row. 


1.5 m. 




Sweet potatoes, 50 cm. apart in row. 


Im. 


\ 




Im. 



Scale — 2 cm. = 1 m. 

The row may be extended to any desided length to suit con- 
ditions. 

FIRST DAY. 

[With seasonings and lard.] 



akfast: 


Dinner: 


Supper : 


Sinangag. 


Rice. 


Broiled fresh fish 


Fried egg. 


Guinisa of — 


Boiled camote. 


Bananas. 


Pork. 


Cucumber salad. 


CoflFee with sugar. 


Tomato. 

Onion. 

Mongos. 


Rice. 



16 

Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fats. 


Cost. 




14 Brrams (1 tablespoonful) ... 
450firram8 (nearly i liter) .... 
1 (Philippine) 


126 
1.513.35 

60.08 
257.44 
264.28 

96 
158.7 

13.27 

IJ, 

28.09 
60 






14 

1.35 
4.4 
22.88 
.64 
1.6 
.3 


N.02 


Rice 


29.26 
6.12 
12.88 
14.64 
20.4 
1.5 
.50 
1 

.3 
.8 


346.05 

""49.'99" 

"37.5"" 
2.39 

19.9 
1.6 
4.95 

15.00 


.06 


Ega 


.04 


pfrk 


80 Rrams (1 portion) . 


.09 


MonROB 

Fish 


do 

lOOgrrams (1 portion) 

150Rr*m8 (1 medium) 

100orram8 (1 portion) 

100 (2 small) 


(•) 

.06 




(•) 


Cucumber 


.19 (•) 




.6 ! (•) 


Tnmatn 


45 (1 medium) 


.11 (•) 






.01 (•) 




60 (1 tablespoonful) 


01 








Total 


2,668.9 


86.39 


477.38 


46.98 .27 









• Product can be grown in the home garden and the cost is not calculated. 

Note. — A laborinK man will probably desire more rice. This will increase tka 
number of calories according to the increased amount of food. 

SECOND DAY. 

[With seasoninars and lard.] 



Breakfast: 



Dinner: 



Supper; 



Rice. 

Beans. 

Fried camote with 

sugar. 
Coffee with sugar. 



Fried beef 

onions. 
Onions. 
Tomato salad. 
Rice. 



with 



Rice. 
Guinisa of — 

Shrimp. 

Amargoso. 

Lard. 
Salad of— 

Radish. 

Lettuce. 



Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fate. 


Cost. 


Rice 


460 grams (nearly i liter) .... 

100 grams (1 portion) 

do 

28 grams (2 tablespoonfuls) .. 
76 grams (1 portion) 


1.613.36 

194.9 

317.2 

252.00 

82.95 

26.03 

9.64 

8.95 

18.83 

180 

48.7 

105.8 


29.25 
19.7 
15.8 


346.06 
■ 59.9" 


1.36 

12.9 

1.6 

28 

.75 

.03 

.08 

.15 

.23 

........ 

.2 


P0.06 


Beef 


.10 


Beans 

Lard 


(•) 

.04 


Shrimps 


19.05 
1.26 
.41 
.45 
.99 


'"'5.' is' 

1.82 
1.45 
.1.20 


.05 




100 grams (1 portion) 


(•) 


RAHiah 


(•) 


Lettuce 


do 


(•) 




100 grama (1 portion) 

46 grams (3 tablespoonfuls) .. 
100 grams (1 medium)... 


(•) 




-i 46 

1.6 ' 9.9 
1 26 


.02 


Onion 


(■) 




(■) 








ToUl 


2,758.36 


89.51 1 497.60 


45^9 


.27 















Product can be grown in the home garden and the cost is not calculated. 



17 



Breakfast: 



THERD DAY. 

[With seasonings and lard. 

Dinner : 



Supper : 



Rice. 

Boiled egg. 
Coffee -wdtli sugar. 



Beans. 

Boiled camote. 
Onion and lettuce 

salad. 
Rice. 



Rice. 

Boiled green com. 
Fried fish. 
Banana and peanut 
salad. 



Value of food necessary for one adult. 



Food. 


, AmoTXnt. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fats. 


Cost 


Sugar 

Rice 

Fish 


! 

1 30 grams (2 tablespoonfols) „ 

' 450 grams (nearly J Uter) 

...J lOO grams (1 portion) 


120 

1,513.35 

96 

317.2 

126 

60.08 
243.95 
94.2 
22.49 

8.95 

105.8 


'"29."25" 
20.4 
15.8 

1 


30 
346.05 

19.9 


"Lis' 

1.6 
1-6 
.5 
14 

4.4 
17.35 

1 

•01 
.la 
.2 


M.Ol 
.06 






(•> 


Lard 


14 grama [1 tablespoonfnl) — 

40 grams d Filipino) 

: 50 grams 

100 gram= (1 ear) 


.02 


Egg 

Peanuts 

Green com 


5.12 
10.95 
2.3 

.8 
.45 
1 


19.0 

4.8 
1.45 
25 


.04 


Onion 


50 gTTiin'? ( nr\^-hsi\f) 


(« 






(■) 


Camote 


lOO grams fl medium) 


(•) 


Total 


2. 796. 12 


87.07 


517.1 


42.16 









• Product can be grown in the home garden and the cost is not calculated. 



Breakfast : 
Rice. 
Tinapa. 
Fried camote. 
Coffee with sugar. 



FOrRTH DAY. 

[With seasonings and lard.] 

Dinner: 

Guinisa of — 

Shrimp. 

Mongo. 

Tomato, 

Onion. 
Lettuce salad. 
Rice. 



Supper : 

Liver adobe. 
Boiled talong. 
Rice. 



18 



Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fata 


Cost. 


B^'^EE 


eOrrmma (1 tablespoonful) ... 
30 gr%m» (2 medium) 


60 

46.74 

168.7 

82.96 

264.02 

9.35 

24.35 

8.95 

127.1 

82.89 

1.618.86 

252 


........ 

1.6 
19.06 
14.44 

.49 
.8 
.45 

20.4 
1.07 

29.25 


16 
"87.5" 

"49.99' 
L6 
4.95 
L46 
1.7 
6.14 

346.05 


""L'46' 
.3 
.75 
.7 
.11 
.15 
.15 
4.3 
.46 
L35 
28 


P0.01 
.02 


ISOrnunB (1 lu-ge) 


(•) 


SSiS;::;:;:::;:::: 




.06 




(M 




(•) 


OnkNi 

LattOM 


5f)irram» (*»... 


(•) 

(•) 


u^r' 


10f( in"»ni8 (1 portion) 


.10 


Tahmc 


lOrlgrmmB (2 medium) 

460rr»m« (nearly ) litre) .... 
28 gnm» (2 tableapoonfuU) .. 


(•) 


SS^:::::::::: ::.. 


.06 


I^rd . 


04 










Total 


2,680.40 


96.85 


464.38 


37.72 


?R 









Prodaet eaa ba grown in the home garden aad tba eost is not ralmlatifid. 



FIFTH U.\Y. 

[With seasoninss and lard.] 



Breakfast: 



Dinner: 



Supper: 



Papaya. 
Broiled fish 
Pan de sal. 
Coffee with sugar. 



Shrimp with cala- 

basa. 
Mustard greens 

with egg. 
Rice. 



Sinigangof : 

Fish. 

Sitae. 

Guavas. 
Fried Sabd. 
Rice. 



Value of food necessary for one adult. 



Pood. 


Amount. 


Calories. 


Pro. 
tein. 


Carbo- 
hy- 
drates. 


FaU. 


Cost. 


Sosar 

Pan da sal 


80 irram* (1 larva) . 


120 

198.72 

192 
20.69 
82.95 
46.51 
28.75 
60.08 
42.18 
88.1 
1.613.35 

578 


"'6.'68' 

40.8 
L09 
19.05 


80 

41.84 

"s.io 


■"".'96* 
8.2 
.17 
.76 


M.Ol 
.02 


pSa „.„.::::.:.... 


200Kram« (2 portions) 

100»rams (1 portion) 

76 fframs (1 portion) 


.10 


sss 


(•) 
.05 


Mostard araaoa 


100 Kramsd portion) 

do 


1.33 ' 9.33 
2.06 ! 4.43 

6.12 

2.65 1 7.49 


.43 i (•) 
.31 ; (•) 


§2.;;:^;:;; 


1 Philippine 

100 vrams (1 portion) 

100 rrams (2 small) 


4.4 .04 

is"'!:! 


flaM 


1 
29.25 


19.9 
346.06 


Blea 


450iram8 (nearly i litre) .... 
42 fframi (3 tablespoonfuls).. 


1.36 .06 


lS::::;.:: :: 


42 .06 











Total 


2.771.33 


108.03 


462.74 


54.25 .84 















Product eaa be rrown in the borne srarden and the eost is not ealeolated. 



19 





SIXTH DAY. 






[With seasonings and lard.] 




akfast: 


Dinner : 


Supper: 


Bananas. 


Rice. 


Rice. 


Omelet. 


Sarciado of — 


Chicken with upo 


Pan de sal. 


Fish. 


Salad of— 


Coffee with sugar. 


Tomato. 


Bananas. 




Onion. 


Papaya. 




Garlic. 






Salad of — 






Peppers. 






Lettuce. 





Value of food necessary for one adult. 



Pro- 
tein. 



Carbo- ; 

hy- 
drates. 



Sugar 15 grams (1 tablespoonful)... 60 

Bananas 200 grams (4 small).-. 176.2 I 

Pandesal 80 grams Q large) 198.72^ 

Eggs 2 Philippine 120.16' 

Rice 4.50 grams (nearly § liter) 1,513.35 

Fish 100 grams (1 portion) i 96 

Tomato 50 grams (1 medium) 9.35] 

Onion. 50 grams (one-half) - ' 24.35 | 

Lettuce 50 grams (1 portion) 8.'95 ! 

Peppers green. 30 grams (1 portion) 15.17 

Chicken 100 grams (1 portion) 105.2 

Upo do 16.17 1 

Papaya do 20.69 I 

Lard i 42 grams (3 tablespoonfuls) _. 378 1 



2 

.5.68 
10.24 
29.25 



15 

39.8 

4L84 



.49 


L6 


.8 


4.95 


.45 


L45 


1.64 


L68 


20.9 




.5 


3.34 


L09 




3.70 



1 

.96 
8.8 
1.35 
1.6 
.11 
.15 
.15 
.21 
2.4 
.09 
.17 



Total . 



PO.Ol 
(a) 
.02 



Product can be grown in the home garden and the cost is not calculated. 



SEVENTH DAY. 



[With seasonings and lard.] 



Breakfast : 
Salabat. 
Sinangag. 
Broiled tapa 
fresh beef. 



Dinner : Supper : 

Rice. Guinisa of — 

Oysters with onion. Eggplant, 

or Crabs. Tomato. 

Bananas. Pork. 

Onion. 
Rice. 

Salad of— 
Radish. 
Tomato. 
Onion. 



20 
Value of food necessary for one adult. 



Pood. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 

d«^?;s. 


Fats. 


Cost. 


Sossr 


30 Rrams (2 tablespoonfuls) .. 

450 8rrams (nearly J liter) 

100 jrramB (1 portion) 

do 


120 

1.513.35 

194.9 

47.2 

64.66 

24.35 

88.1 

18.13 

821.8 

9.64 

9.36 




29.25 
19.7 
5.8 
12.07 

.8 
1 

.59 
16.1 

.41 

.49 


30 
346.05 

""'3."3"" 

.9 

4.95 

19.9 

8.38 

"""i.'ffi' 
1.6 


""i.'SEl" 
12.9 
1.2 
1.42 
.16 
.5 


pO.01 


8sr 


.06 
.10 
.03 
.08 


Onion 


SO^ramB (one-half) 

100 irrams (2 small) 


(.) 


Rmnanai 


<*\ 


Eirtmlant 


55?ram8 (1 medium) 


25 1 US 




100 Rrams (1 larsre portion) .. 
60 Rrams (1 large) 


28.6 
.08 
.11 


.09 


Tomato 


60 Rrams (1 small) 


ToUl 


2.41L48 


86.21 


411.90 


46.66 


.37 



Product can be Rrown in the home garden and the cost is not calculated. 



Breakfast: 
Bananas. 
Fried fish. 
Pan de sal. 
Coffee with su^r. 



EIGHTH DAY. 

[With scaaoninRS and lard.] 

Dinner: 

Pechay with beef. 

Rice. 

Papaya. 



Supper: 
Rice. 
Beans. 
Boiled eggplant. 



Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 

hy- 
drates. 


Fate. 


Cost. 


IBT.;::::::::::::: 

Pan de aal 


16 Rrams (1 Lablespoonful) ... 

100 Rrams (1 portion) 

80 Rrams (1 large) 


60 

96 
198.72 

88.1 

21.62 
194.9 

20.69 

1.513.35 

817.2 

82.89 
189 


""26."4"- 
6.68 

1 

" i9.Y" 

1.09 
29.25 
15.08 

1.07 


16 

"4i."84" 
19.9 
4.64 

"3.70 

346.05 

59.9 

6.14 


""'i."6'" 
.96 
.5 
.34 
12.9 
.17 
1.35 
1.6 
.45 
21 


PO.Ol 
.06 
.02 




100 Rrams (2 small) 


i:! 

.10 


Pechay 

Beef 


100 Rrams (1 portion") 

do 




.do 


(.) 


Rice 

Beans 

ERRplanU 


450 Rrams (nearly J liter) .... 
100 Rrams (1 portion) 


.06 

IS 


21 Rrams (li Ubleapoonf uls) . 


04 










Total 


2.732.47 


98.99 


497.17 


40.87 


.28 









■ Product caa be grown in the home garden and the cost is not calculated. 



21 







XEVTH DAT. 








rWith seasonings and lard.; 




ikfast: 




Dinner : 


Supper : 


Sinangag. 




Rice. 


Rice. 


Tinapa. 




Pinaksiw of — 


Bananas 


CoSee with 


sugar. 


Fish. 

Vinegar. 

Ginger. 

Salad of— 
Tomato. 
Onion. 
Egg. 


Beans. 



Value of food necessary for one adult. 



Food. 


.■^jnotint. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fats. 


Cost. 


Sugar 

Lard 


15 grams (1 tablespoonfnl) — 

28 grams '2 tablespoonftils) . 

450 grams (^nearly j liter) — 

30 grams 2 mediumj 

IW grams (1 portion) 

.tO gT^TTis n mpdinrnt 


60 

252 

1,513.35 

46.74 

96 
9.35 

24.35 

60.08 
317. 2 1 
176.2 




u 


"28"" 

1.35 

L46 

1.6 
.U 
.15 

4.4 

L6 

1 


W.01 
04 


Rice 

Tinapa 

Fish 

Tomato 


29.25 
8.4 
20.4 
.49 
.8 
5.12 
15.8 
2 


3^.05 

. 4.95 

"59.'9" 
39.8 


.06 
.02 
.05 
(») 


Onion 

Egg 

Beans 


.... .50grams(*) 

-.-. 1 Philippine 










Total 


2,555.27 i 


82.26 


467.3 


39.67 


.22 



Product can be grown in the home garden and the cost is not calciilated. 





TEXTH DAT. 






[Witii seasonings and lard.] 




Breakfast: 


Dinner: 


Supper : 


Salabat. 


Rice. 


Rice. 


Fried eggs. 


Guinisa of — 


Crab. 


Rice. 


Pork. 


Salad of — 


Bananas. 


Squash. 


Camote tops. 




Tomato. 


Squash tops. 




Onion. 


Cancong tops 




Peanuts. 


Patani beans 



22 

Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tain. 


Carbo- 
hy- 
drates. 


Fats. 


Coat. 




16 fframs (1 tableapoonful) ... 
450 ^rams (nearly i liter) .... 
21 grrams li tablespoonfuls).. 

80 Krams (2 Philippine) 

l(K)i?ram8 (1 portion) 

do 

50|fram8 (1 small). 


60 
1,513.35 

189 

120.16 

321.8 
46.51 
9.35 
24.35 

121.91 
64.66 
26.93 
10.81 
15.98 

128.08 
88.1 


"29."26' 


16 
346.05 


'"i:36' 
21 

8.8 
28.6 
.43 
.11 
.15 
8.67 
1.42 
.21 

:S 

.6 
.6 


PC. 01 


Rice . .. 


06 




.04 


E»KB 


10.24 
16.1 
1.33 
.49 
.8 
5.47 
12.07 
1.16 

'""2." is" 

7.30 

1 


9.33 
1.6 
4.95 
6.5 
.9 
5.11 
2.82 
1.82 
23.37 
19.9 


.06 


Pork 


.09 


Squash 

Tomato 


n 


Peanuts 


26 Rrams (shelled) 


(>) 


Crab ...^ 

Camoto tops 

Squash tops 
CancoriK 
Patani 


75 grams ( 1 whole) 

50 grams (1 large portion) ... 

..do -- 

do 

100 irrams (1 large portion) .. 


.08 
(> 








ToUl 


2,740.99 


87.33 


435.86 


72.03 


.se 



Product can b« srown in the home garden and the cost is not calculated. 



KLKVENTH DAY. 



[With seasonings and lard.] 



Breakfast: 




Dinner: 


Supper: 


Bananas. 




Rice. 


Rice. 


Tinapa. 




Guinisa of — 


Pinaksiw of — 


Pan de sal. 




Beaf. 


Fish. 


Coffee with 


suj^ar. 


Lard. 


Vinegar, gin- 






Tomato. 


ger, etc. 






Onion. 


Broiled tomatoes. 






Patola. 





Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fates. 


Cost. 


SS^' 

Fu*:::::::::::::::: 




47.64 
194.9 
96 
189 

198.72 

1.513.35 

60 

24.35 
20.69 
18.83 
88.1 


8.4 
19.7 
20.4 




1.46 
12.9 
1.6 
21 
.% 
1.35 
........ 

.13 
.23 
.5 


P0.02 


100 grams (1 portion) 

21 grams' ( i i tabiespoonf u'ls) '. 


.10 
.06 
.03 


Pan d« aal 


5.68 

29.25 

........ 

.63 

.99 

1 


41.84 
346.05 

16 

4.95 
4.25 
3.20 

19.9 


.02 


Rice 

Onion III!-"IIIIIII 


460firram8 (nearly j liter) .... 
15 grams (1 tabiespoonf uD... 


.06 


Patola 


100 grams (1 portion) 

100 grams (2 medium) 

100 grams (2 small).. 




Tomatoes 









Total 


2.450.68 


86.85 


435.19 


40.28 


.29 



Product can be grown in the home garden and the cost ia not calculated. 



23 



TWELFTH DAY. 

[With seasonings and lard.] 



Breakfast : 



Dinner : 



Supper : 



Sausage with fried 

banana. 
Pan de sal. 
Salabat. 



Rice. 

Chicken with let- 
tuce. 

Salad of banana 
and peanut. 



Rice 

Broiled fish. 
Cucumber salad. 
Papaya. 



Value of food necessary for one adult. 



Cost. 



Chicken — 

Fish 

Lard 

Rice 

Pan de sal . 

Sugar 

Peanuts _-. 



Cucumbers . 

Lettuce 

Papaya 



55 grams (1 medium) 

100 grams (1 portion) 

do 

14 grams (1 tablespoonf ul) . 
450 grams ^nearly i liter) -. 
80 grams (1 large) 

15 grams (1 cablespoonful) . 

50 grams (1 portion) 

200 grams (4 small) 

100 grams (1 portion) 

50 grams (1 jKirtion) 

100 grams (1 portion) 



126 
1,513.35 
198.72 

60 
243.95 
175.2 

13.35 



6.9 
20.9 
20.4 



.55 



23.1 
2.4 
1.6 
1 14 

25 346.05 > L35 
68 I 41.84 j .96 

__- 1-5. CO I 

95 11 ; 17.35 
39.8 ! 1 



.52 
.45 
L09 



L45 
3.70 



j PC. 04 

.10 

I -^ 



.01 
(-) 

! (a) 



Total — .. 2.800.16 



.14 461.78 i 62.27 



Prodnct can be grown in the home garden and the cost is not calculated. 



TH 1 KTErEXTH: DAT. 

LWith seasonings and lard.] 



Breakfast: 


Dinner : 


Supper: 


Papaya. 


Rice. 


Rice. 


Scrambled eggs. 


Guinisa of — 


Fried fish. 


Rice. 


Pork. 


Fried com. 


Coffee with sugar. 


Mongos. 
Onion. 
Tomato. 
Boiled or roasted 
camote. 


Sliced bananas. 



24 



Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
drates. 


Fate. 


COBt. 




460grramB (nearly i liler) 

80 grrams (2 Philippine) 

80 grrams ( 1 medium portion) . . 


1,513.35 
120. 16 
257.44 

% 
252 

60 

20.69 
264.02 
106.8 

94.2 

24.36 
9.35 

88.1 


29.25 
10.24 
12.88 
20.4 


346.05 


1.35 
8.8 

22.88 
L6 

28 
........ 

.7 
.2 
1 

.15 
.11 
.5 


P0.06 


Ee?8 


.08 


pfrk 


09 


Fish 


.06 




28 Rrams (2 tablespoonfuls).. 
15 (^rams (1 tablespoonful) ... 






"'i."69' 
14.44 

.8 
.49 

1 


15 
3.7 

49.99 

25 

19 

4.95 
1.60 

19.9 


.01 




(•) 


MonKOs 


80 grrams (1 portion) 






100 Krams (1 medium) 

100 grrams dear) . 


(•) 


Corn 


(A 


Onion 


60 grrams (one-half) 








(A 




100 grams (2 small) 


(a) 








ToUl 


2,905.46 


93.89 


486.19 


65.46 


.33 



• Product can be gtowa in the home garden and the cost is not calculated. 



Breakfast : 
Poached 

rice. 
Salabat. 



FOURTEENTH DAY. 

[With seasoningrs and lard.] 

Dinner: 
eggs on Rice. 

Guinisa of — 
Beef. 
Onion. 
Tomato. 
Potato. 
Bananas. 



Supper: 
Rice. 
Dried candole with 

upo. 
Boiled patani. 
Salad of— 
Lettuce. 
Onion. 



Value of food necessary for one adult. 



Foad. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy 

drates. 


Fats. 

8.8 
1.35 

""28""'" 

12.9 

5.7 

.1 

:? 

.09 
.15 
.11 
.5 


Cost. 


&::::::::::::::: 

Su^ar 

Lard 


80 grams (2 Philippine) 

450 grams (nearly i liter) .... 
15 grams (1 tablespoonful) ... 
28 grams (2 tablespoonfuls) .. 
100 grams (1 portion) . . 


120.16 

1,573.35 

60 

252 

194.9 

191.3 

78.5 

8.95 

128.08 

16.17 

24.35 

9.35 

88.1 


10.24 
29.25 


"346.05" 
15 


M.08 
.06 
.01 
.04 


Beef 


19.7 
35 
1.7 
.45 
7.3 
.5 
.8 
.49 
1 


"W.h" 

1.45 
23.37 
3.34 
4.95 
1.60 
19.9 


.10 


Dried fish 


100 grams (1 good portion) ... 
100 grams (llarge) 


.06 
.01 






(«) 


Patani 


100 grams (1 portion) 


(«') 


Upo 


do _ 


a 


Tomato 


60 grams (I medium) 

100 grams (2 small) 


(«> 




(>) 








ToUl 


2.685.21 


106.43 


433.36 


58.45 


.36 









Product can be grown in the home garden and the cost is not calculated. 



25 

FIFTEENTH DAY. 

[With seasonings and lard.] 



ikfast: 


Dinner : 


Supper: 


Sinangag. 


Rice. 


Beans. 


Cooked shrimps. 


Guinisa of — 


Rice. 


Coffee with sugar. 


Chopped beef. 


Dulce of— 




Upo. 


Banana. 




Tomato. 


Papaya. 




Onion. 


Grated coconut. 




Boiled camote. 





Value of food necessary for one adult. 



Pro- 
tein. 



Carbo- 

hy. 
drates. 



Rice- 
Sugar 



Beef- 



450 grams (^nearly i liter) 

15 grams (1 tablespoonful) ... 

75 grams Q portion) 

100 grams (1 ffortion) 

Lard ' 14 grams Q tablespoonfnl)... 

Camote 100 grams (1 medium^ 

' 50 grams (2 heaping table- 

Ck>coannt spoonful;. 

Papaya 100 grams (1 portion) 

Bananas 100 grams (2 small) 

Onion 25 grams (one-fourth) 

Tomato 25 grams (one-half) 

Upo IW grams (1 portion) 



1.513.35 


29.25 


346.05 


L35 


P0.06 


60 




15 





.01 


82.95 


19.05 




.75 


.05 


194.9 ^ 


13.7 




12.9 


.10 


317.2 


15.8 


59.9 


L6 


(a) 


126 






14 


.02 


105.8 


1 


25 


2 


(») 


2&4.28 


3.37 


13.95 


25 


(•) 


20.69 


L09 


3.7 


.17 


n 


88.1 


1 


19.9 


.5 


14.11 


.4 


2.97 


.07 


(a) 


9.15 


.25 


.80 


.55 


(-) 


16.17 


.5 


3.34 


.09 


(-) 



Total '2.842.7 9L41 490.61 57.18 

» Product can be grown in the home garden and the cost is not calculated. 

SIXTEENTH DAY. 

[With seasonings and lard.] 



ikfast: 


Dinner : 


Supper : 




Fried liver. 


Rice. 


Rice. 


Fried camote. 


Oysters. 


Guinisa — 


Coffee with sugar. 


Scrambled eggs. 




Shrimps 




Salad- 




Mongos. 




Tomato. 




Onion. 




Lettuce. 




Tomato. 






Papaya. 



26 

Value of food necessary for one adult. 



Food. 


Amounts 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fats. 


Cost. 


Liver 


100 in^mB (1 portion) 

'so grams (2 Phifippine) 


127.1 
48.9 
120.16 
82.95 
378 
60 
1.513.35 
198.72 
264.28 
105.8 
46.22 
8.95 
12.11 
20.69 


20.4 
6 

10.24 
19.05 


1.7 
3.3 


4.3 
1.3 
8.8 
.75 
42 

""i.36" 
.96 
.64 
.2 
.3 
.16 
.07 
.17 


PC. 10 


OyBterB 


.03 
.08 




.05 


Lard 


42 Krams (3 tablespoonfuls) .. 
15 (frams (1 tablespoonful)... 

450 grams (nearly * liter) 

80 srrams ( 1 large) 


.06 


Sugar 


'"29."25" 
5.68 
14.64 
1 

.98 
.45 
.4 
1.09 


15 
346.05 

41.84 

49.99 

25 
9.9 
1.45 
2.47 
3.7 


.01 


RiS^ 


.06 


Pan de sal 


02 


Monffos 




(•) 


Camote 


lOOgrrams (1 medium). 

100 grams (2 medium) 

50 grams (1 portion) 


(•) 


Tomato 


(.) 


Lettuce 


(•1 
(•) 


Onion 

Papaya 


25 grams (one-fourth) 

1(X) grams (1 portion) 




Total 


2.987.23 


109. 18 


500.40 


60.99 


.41 



■ Product can be ffrown in the home Karden and the cost is not calculated. 



SEVENTEENTH DAY. 

[With seasonings and lard.] 



Breakfast: 



Dinner: 



Broiled fresh fish. 
Pan de sal. 
Coffee with sugar. 



Supper: 



Guinisa — 

Pork. 

Sitao. 

Talong. 

Onion. 

Tomato. 
Rice. 
Radishes with salt. 



Rice. 
Guinisa — 

Chopped beef. 

Patani. 

Tomato. 

Onion. 
Boiled bananas. 



Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fats. 


Cost. 


Fish 


100 grams (1 portion) 

80 grams (1 medium portion). 

100 grams (1 portion) 

80 grama (1 large) 


96 
257.44 
194.9 
198.72 
1, 513. 35 
60 
126 
42.18 
16.38 
48.7 
9.64 
9.35 
88.1 
128.08 


20.4 
12.88 
19.7 
5.68 
29.25 


"4i."84' 
346.05 
15 


L6 
22.88 
12.9 
.96 
1.35 
........ 

.18 
.22 
.3 
.08 
.11 
.5 
.6 


P0.06 


Pork 


.09 


Beef 


.10 


Pan de sal 


.02 


Rice 


450 grams (nearly J liter) .... 
15 grams (1 tablespoonful)... 
14 grams (1 tablespoonful)... 


.06 


Sugar — 


.01 


Larf 


.02 


Sitao 


2.65 
.53 

1.6 
.41 
.49 

1 

7.30 


7.49 
3.07 
9.9 
1.82 
L60 
19.9 
23.37 


(>) 


Talong 




(>) 




100 grams (1 medium). 

50 grams (1 medium) 


(a) 


Radish 


(• 


Tomato 


do 


a 


Patani 


100 grams (1 portion) 


<■! 


Total 


2,788.84 


101.89 


470.04 


55.68 


.35 


. 





Product can be grown in the home garden and the cost is not calculated. 



27 

EIGHTEENTH DAY. 

[With seasonings and lard.l 



Breakfast : 

Sinangag. 
Fried eggs. 
Papaya. 
Salabat. 



Dinner : 



Supper : 



Rice. 
Guinisa of — 

Shrimps. 

Amargoso. 

Onion. 

Tomato. 
Boiled camote. 



Pinaksiw of — 

Fish, ginger, 

vinegar, etc. 
Mustard 

greens with 

Qgg- 
Bananas. 



Valiie of food necessary for one adult. 



Food. Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fats. 


Cost. 


Eggs 1 120 grams (3 Philippine) 180.24 

Shrimp- — ! 75 grams (1 portion, shelled). 82.95 

Fish lOO grams fl portion) ; 96 

Rice ! 450 grams fnearly i liter) — .t 1,513.35 


15.36 
19.05 
20.4 
29.25 


'mb'qs 


13.2 
.75 
L6 
L35 

28 

""'.OS 

.07 


W.12 
.OS 
.05 
.06 
.04 


Sugar L5 grams (1 tablespoonful)... 

Amargoso lOO grams (1 portion) 


60 

26.03 
12.11 
9.15 
105.8 
28.75 
20.69 
88.1 


"'L26' 
.4 
.25 

1 

2.06 

1.09 

1 


15 
5.18 
2.47 
.80 

25 
4.43 
3.7 

19.9 


.01 


TnmKrn 1 2.T gTam=; Tonp-half) 


.55 (») 




2 '' (a) 


Mustard greens i 100 grams (1 portion) 

Papaya i do 

Bananas j 100 grams (2 small) 


.31 (a) 
. 17 (a) 
.5 : (a) 


Total ' 


2,475.17 


91.12 


422.53 


46 73 33 


1 







Product can be grown in the home garden and the cost is not calculated. 



Breakfast : 



Pan de sal. 

Tinapa. 

Bananas. 

Coffee with sugar. 



NINETEENTH DAY. 

[With seasonings and lard. 

Dinner : 
Rice. 
Sinigang of — 

Fish. 

Sitae. 

Talong. 

Tamarinds. 
Lettuce salad. 



Supper : 



Rice. 

Chopped beef balls. 
Boiled green com. 
Boiled gabi with 
coconut. 



28 



Valice of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fats. 


Cost. 


Tinaoa 


30 grants (2 fishes) 


46.74 

% 

194.9 
198. 72 
1.513.35 
126 

60 

88.1 

42.18 

16.38 

8.95 

142.71 

94.2 
294.28 


8.4 
20.4 
19.7 

5.68 
29.25 


'"4i."84' 
346.05 


1.46 
1.6 
12.9 
.96 
1.35 
14 
........ 

.18 
.22 
.15 
.39 

1 
25 


P0.02 


Fish 

Beef - 

Pan de sal 


100 grams (1 portion) 

80 grrams (1 large) 


.05 
.10 
02 


Rice 


450 grams (nearly i liter) 

14 grams (1 tablespoonful) ... 

15 grams (1 tablespoonful)... 


.06 


Lard 


.02 






1 
2.65 
.53 
.46 
1.29 
2.3 
3.37 


15 

19.9 
7.49 
3.07 
1.45 

33.51 

19 

13.95 


.01 




is) 


Sitao 


100 grams (1 portion) 


4 




Lettuce 


50 grama (1 portion) 


a) 


Gabi 


100 grams (1 portion).. 


(■) 




):! 




50 grams ( 2 heaping tbspf uls) . 






T4>t«l 


2,922.51 


95.02 


501.26 


59.71 


.28 









I 

• Product can be grown in the home garden and the cost is not calculated 



Breakfast: 



TWENTIETH DAY. 

[With seasonings and lard.] 

Dinner: Supper: 



Bananas. 
Boiled eggs. 
Pan de sal. 
Coffee with sugar. 



Rice. 

Beef lung with 

onion tomato 

seasoning. 
Boiled camote. 



Guinisa of — 
Pork. 
Onion. 
Tomato, 
Mongos. 

Rice. 

Salad- 
Bamboo shoots. 



Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fats. 


Cost. 


Eggs 


80 grams (2 Philippine) 

100 grams (1 portion) 

80 grams (1 medium portion) 
80 grams (1 large) 


120. 16 

94.4 
257.44 
198. 72 
1. 613. 35 
252 

60 

88.1 
105 
264.02 

28.5 
9.35 

24.35 


10.24 
16.4 

12.88 

29125 


346.05 


8.8 
3.2 
22.88 
.96 
1.35 
28 
........ 

.2 
.7 
.5 
.11 
.15 


PO 08 


Bflfiuiii::::::::::: 


.05 


Pork 




Pan de sal 


02 


Rice 


450 grams (nearly i liter) .... 
28 grams (2 tablespoonfuls).. 
15 grams (1 tablespoonful) ... 


.06 


Tmrd 


.04 




....... 

1 
14.44 
1.76 
.49 

.8 


15 

19.9 

25 

49.99 
4.24 
1.60 
4.95 


01 




(') 


Camote 


100 grams (1 medium) 

80 grams (1 deciliter) 

100 grams (1 portion) 

50 grams (1 medium) 


a 




Bamboo shoots 

Tomato 


(3 

a) 


Onion 










Totals 


3.016.19 


93.94 


508.57 


. 67. 15 


.35 



Product can be grown in the home garden and the cost is not calculated. 



29 

TWEXTX-FERST DAY. 

[With seasonings and lard.] 



Breakfast: 



Pan de sal. 
Chocolate. 
Sausage. 
Papaya. 



Dinner : 
Rice. 



Supper ; 



Chicken with upo. 
Salad- 
Radish and 
onion. 



Rice. 

Shrimp with cala- 

basa. 
Bananas. 



Value of food necessary for one adult. 



Food. 



p Carbo- 

Amount. Calories, il^r" hy- Fats. Cost. 

^^'^- drates. 



Sausage ' 55 grams (1 medium) 

Chicken 100 grams <^1 portion) 

Shrimp 75 grams (1 portion shelled) 

Rice 4.50 grams fj liter) X, 

Pan de sal 80 grams Q large) 

Sugar 15 grams (^1 tablespoonful) . 

Lard 28 grams (2 tablespoonf uls) 

Papaya 100 grams (1 portion) 

Upo do 

Radish 50 grams (Ismail) 

Onion 50 grams (one-half) 

Calabasa 100 grams il portion) 

Bananas 100 grams ''2 small,) 

Chocolate 12 grams (1 small cake) 



237.7 ' 


6.9 


.55 


23.1 


W).04 


105.2 


20.9 




2.4 


.10 


82.95 


19.05 




.75 


.05 


1,513.35 1 


29.25 


346.05 


1.35 


.06 


198.72 


5.68 


41.84 


.% 


.02 


60 




15 




.01 


252 






28 


.04 


20.69 


1.09 


8.7 


.17 


{^) 


16.17 


.5 


3.34 


.09 


(-) 


9.64 


.41 


L82 


.08 


(a) 


24.35 


.8 


4.95 


.15 


(«) 


46.51 


L33 


9.33 


.43 


(») 


88. 1 


1 


19.9 


.5 


(a) 


69.69 


L5 


3.21 


5.65 


.02 



Total 



2,705.07 88.41 449. ( 



Product can be grown in the home garden and the cost is not calculated. 



TTTEXTY-SECOXD DAY. 

rWith seasonings and lard.] 



Breakfast : 


Dinner : 


Supper : 


Sinangag. 


Rice. 


Champorado 


Fried dried candole 


Guinisa — 


Tuyu. 


Coffee with sugar. 


Beef. 

Garbanzos. 
Tomato. 
Onion. 
Salad- 
Lettuce. 
Tomato. 


Bananas. 



30 



Value of food necessai-y for one adult 



Food. 


Amount. 


Calories. 


p^ I Carbo- 


Fats. 


Cost. 


Dried fish 

Beef 

Tuyu 

Lard 


100 Rrams (1 srood portion) ... 

100 irrams (1 portion). 

30 grams (2 fishes) 


191.3 
194.9 
46 74 


36 
19.7 
8.4 




6.7 
12.9 

L46 
28.00 

■""L35" 
5.65 
.5 
.11 
.15 
.15 
.28 


W.06 
.10 
02 


28 grams (1 tablespoonful)... 
30 grams (2 tablespoonfuls).. 

460 grams (} liter) 

12 grams (1 small cake) 

100 grams (2 small) 


252 

120 
1. 513. 85 
69.69 
88 1 




.04 


Sugar 

Rice 

Chocolate 


"29.'25" 
1.6 
1 


30 
346. 06 
3.21 
19.9 
1.6 


.01 
.06 
.02 

(a) 


Tomato 


9.35 .49 


(») 


Lettuce 




8.95, .46; L45 
24.35 .8 4.95 
306.88 j 19.94 \ 55.9 


(») 






(«) 




100 grams (1 good portion) ... 


(«) 






Tnti^lt 


3.824.61 1 116.53 1 463.06 


56.25 


.30 















■ Product can be grown in the home garden and the cost is not calculated. 



Breakfast: 

Pan de sal. 
Scrambled eggs. 
Chocolate. 



TWENTY-THIRD DAY. 

[With BeaaoningB and lard.] 

Dinner: Supper: 

Rice. Rice. 

P>ied pork with — Salad of — 

Onion. Fish. 

Tomato. Egg. 

Boiled camote. Papaya. 



Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 

hy. 
drates. 


Fats. 


Cost. 


Pork 


100 grams ( 1 portion) 


257.44 

96 

180.24 

198. 72 

1.513.35 

69.69 
126 

60 
105.8 

12.11 
4.65 

20.69 


12.88 
20.4 
16.86 

5.68 
29.26 

L6 




4L84 

346.05 

3.21 


22.88 
L6 

13.2 
.96 
1.86 
6.66 

14 

"""':¥ 

.05 
.17 


P0.09 


Fish 


.06 


Eggs 


120 grams (3 Philippine) 

80 grams (1 large) 


.12 


Pan de sal... 


.02 


Rice 


460 grams (J liter).... 

12 grams (1 small cake) 

14 grams (1 tablespoonful)... 

15 grams (1 teaapoonful) 

100 grams (1 medium) 

25 grams (one-fourth) 

25 grams (one-half) 

1(X) grams (1 portion) 


.06 
.02 


I^rd 


.02 


Sugar 


........ 

.4 
.26 
L09 


15 
26 

2.47 
.80 

8.7 


r^r 


Onion. 

Tomato 

Papaya 


(a) 

(«) 
(>) 








Totals 


2.644.69 


87.81 


438.07 


60.13 


.39 



Product can be grown in the home garden and the cost is not calculated. 



31 

TWENTT-FOUKTH DAY. 

[With seasonings and lard.] 



Breakfast : 


Dinner : 


Supper : 


Fried commeal 


Rice. 


Rice. 


mush. 


Guinisa — 


Beans. 


Boiled eggs. 


Pork. 


Broiled tomatoes 


Coffee with sugar. 


Patani. 
Tomato. 
Onion. 


Bananas. 



Value of food necessary for one adult. 




Carbo- 

hy- Fats. Cost, 
drates. 



Eggs I 80 grams (2 Philippine) - 

Pork 80 grams (1 medinm portion) - 257.44 

Beans | 100 grams (1 portion) ' 317.2 

Sagar | 15 grams (1 tablespoonful).-. 60 

Lard i 14 grams (1 tablespoonful) 126 

Rice 450 grams (i liter) | 1,513.35 

Commeal [ 50 grams ! 169.25 

Patani I 100 grams (1 portion) ] 128.08 

Tomato lOO grams (2 medium) 18.70 

Onion ; 25 grams i one-foorth) | 12.11 

Bananas 100 grams (2 smaU) 88.1 



Totals 



29.25 346.05 
3.7 I 36.7 
7.30 23.37 
.98 I 3.2 
.4 2.47 

1 1 19.9 



14 
L35 



8L5o 506.59 50.87 



PC. 08 
.09 
(«) 
.01 



• Product can be grown in the home garden and the coat is not ealcTilated. 



TWENTT-FrFTH DAY. 

[With seasonings and lard.] 



Breakfast: 


Dinner : 


Supper : 


Bananas. 


Rice. 


Rice. 


Pan de sal. 


Pinaksiw — 


Guinisa — 


Fried tinapa. 


Fish. 


Shrimp. 


Coffee with sugar. 


Ginger, etc. 


Patola. 




Boiled camote. 


Onion. 
Tomato 
Radishes. 



32 

Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- |c-bo- 


Fat. 


Cost. 


Tinapa 


30 srrams (2 fishes) 


46.74 

% 

82.95 


8.4 
20.4 

19 OR 


"346.05" 
41.84 


1.46 
1.6 

.75 
1.35 

.96 
28 

........ 

.13 

.07 
.05 
.16 


PO 02 


Fish 


lOOiarrams (1 portion) 

75?ram8 (1 shelled) 


.06 


Shrimp 


.05 


Rice 




1,513.35 1 29.25 


.06 


Pan de sal 


80 if rams (1 large) 


198.72 1 5.68 


.02 


Lard 








02 








15 

19.9 

25 
4.25 
2.47 
.8 
3.64 


.01 


Rnn^n^i^ 


100 Rrrams (2 small) 88.1 I 1 

100 frrams (1 medium) 105.8 1 1 

100 g^rams ( 1 portion) 20. 69 i .63 


a 




Pa tola 


a 




25 grams (1) 


12.11 .4 
4.65 .26 
19.28 1 .82 




25BTams (h 




Radishea j 100 grams (2 medium) 


Total 





2,500.39 1 86.88 


458.95 


35.23 


.23 



Prodaet can be irrown in the home garden and the cost is not calculated. 

TWENTY-SIXTH DAY. 

[With aeasonings and lard.] 



Breakfast: 


Dinner: 


Supper: 


Bananas. 


Rice. 


Rice. 


Sinanpag. 


Sarciado — 


Sinigang— 


Broiled fresh fish. 


Beef. 


Fish. 


Salabat. 


Tomato. 


Sitae. 




Onion. 


Guavas. 




Salad- 


Fried camote. 




Papaya. 






Banana. 





Value of food necessary for one adult. 



Food. 


a™„„.. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fat. 


Cost. 


Fiah 


200 grams (2 portions) 

100 grams (1 portion) 

450 (J liter) .._ 

28 grams (2 tablespoonfuls).. 
15 grams (1 tablespoonful)... 
20f» grams (4 small) 


192 
194.9 
1,513.36 
252 
60 


40.8 
19.7 
29.25 


'346.'65" 


8.2 
12.9 

1.36 
28 
........ 

.11 
.15 
.17 
.18 
.2 


PO.IO 


Beef 


.10 


Rtee:::::::::::::::: 


.oe 


l^n) 


.04 


Sosar 




15 

39.8 
1.6 
4.95 
3.7 
7.49 

25 


.01 


R^S^« 


176.2 , 2 
9.35 .49 
24.36 .8 
20.69 1.09 
42.18 2.65 

105.8 i 1 


(»l 








Onion 


50 grams (M 


(■) 




100 grams (1 portion) 




Sitao 


(■) 


Camote 


100 grams (1 medium) 


(•) 


Total 


2,590 82 1 97.78 


443.69 


47.26 


.31 














■ Product can be grown in the home garden and the cost is not calculated. 



33 



TWENTY- SEVENTH DAY. 



[With seasoninss and lard.] 



akfast: 


Dinner : 


Bananas. 


Rice. 


Poached eggs on Guinisa — 


rice. 


Pork. 


Coffee with sugar. 


Mongos. 




Tomato. 




Onion. 




Salad- 




Eggplant 




Tomato. 



Supper: 



Rice. 

Fried liver with 

fried onions. 
Salad — Cucumber. 



Value of food necessary for one adult. 



Food. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fat. 


Cost. 


fe::::::::::: 

Liver 


I 80 grams (2 Philippine) 

, 80 grams (1 medium portion) . 


120.16 
257.44 
127.1 
1,513.35 
126 
60 
88.1 
264.02 
9.85 
24.35 
32.89 
13.35 


10.24 
12.88 
20.4 
29.25 


""L7" 
346. 05 


8.8 1 P0.08 
22.88 ! .09 
4.3 -10 


Rice 

Lard 


' 450 grams (nearly i liter) 

—J 14 grams (1 tablespoonful)... 
15 grams (1 tablespoonful). .- 

: inO P-rams (9. smain 


.11 

.15 

:f9 


.06 
.02 


Sugar 

Bananas 


14.44 
.49 
.8 
1.07 
.52 


15 

19.9 
49.99 
1.60 
4.95 
6.14 
2.39 


if 






Tomato 

Onion 

Eggplant 

Cucumbers 


100 grams (2 medium) 

■ 100 grams (1 medium)— 

100 grams (2 medium) 

100 grams (1 portion) „ 


8 

n 


Total 


2,636.11 


9L09 


447.72 


53.43 


.36 



Product can be grown in the home garden and the cost is not calculated. 



TWEXTY-EIGHTH DAY. 

[With seasonings and lard.] 

Breakfast: Dinner: Supper: 

Pan de sal. Rice. Rice. 

Omelet. Chopped beef balls. Guinisa — 

Bananas. Boiled camote. Shrimp. 

Chocolate. Papaya. Amargoso. 

Tomato. 

Onion. 

Salad — Lettuce 



34 

Valiie of food necessary for one adult. 



Food.. 


Amounts. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fat. 


Cost. 


BfMf 


100 (rrams (1 portion) 


194.9 
120.16 
82.95 
198. 72 
1.613.35 

60 

69.69 
105.8 
20.69 
26.03 

4.66 
24.86 

8.96 
88.1 


19.7 
10.24 
19.06 
6.68 
29.26 




""4i.'84" 
346.06 


12.9 
8.8 
.75 
.96 
1.36 
28 

""'5.65" 
.2 
.17 
.03 
.06 
.15 
.15 
.6 


PO.IO 


^S»' :'".:::.: 


80Rram8 (2 Philippine) 

75 «T&mB (1 portion, shelled) . 
80 frrams ( 1 large) 


.08 


sfftap. :::::::::::: 


.06 


Pan lift Ml 


.02 


Ri!^'**'^ :::: 


4.'>0>rramB (nearly i liter) 

28 trrams (2 tablespoonfuls).. 
15 Rrams (1 Ubiespoonful) ... 

12?raniB (1 small cake) 

lOO^rams (I medium) 

100 irrams ( 1 portion) 


.06 


lAni 


.04 


sSi" 


1.26 
.26 
.8 
.46 

1 


15 
3.21 

25 
3.7 
6.18 
.80 
4.95 
1.45 

19.9 


.01 


chSSiiu:::::::::.: 


.02 


Cainotf .... 


a 


SSur. 


A^ISSiJ)":::: :::::: 




• 




26?ramB (one-half) 


•) 


Onion 


60 grams (one-half) 


M 






!:! 


Banannr 


100 grams (2 •mall) 








Total 


2.770.84 


91.27 


467.08 


59.66 


.88 



• Product can be grown in the home garden and the cost is not calculated. 
TWFXTV-.MNTII DAY. 



[With seasoningi and lard.] 



ikfast: 
Papaya. 


Dinner: 
Rice. 


Supper : 

Torta— 


Pan de sal. 


Guinisa — 


Egg. 


Beans. 


Shrimp. 


Beef. 


Fried camote. 


Tomato. 


Tomato. 


Salabat. 


Onion. 


Onion. 




Squash. 


Boiled bananas 




Salad- 






Lettuce. 






Cucumber. 







Value of food necessary for one adult 








Fopdi. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 

hy. 
drates. 


Fat. 


Cost. 


Beans 


100 grams (1 medium) 

76 grams (1 portion, shelled). 
60 grams (J portion) 


317.2 
82.95 
97.45 

120. 16 

198.72 
1.513.35 

252 
60 
20.69 

105.8 
9.36 
24.35 
46.61 
8.96 
13.36 
88.1 


16.8 
19.05 
9.85 
10.24 


69.9 


1.6 

.75 
6.45 
8.8 

.96 
1.35 
28 

.17 
.2 
.11 
.15 
.43 
.16 
.19 
.5 


(>) 


Shrimp 


PO.OS 


Beef ::::::::.:.. 


.05 




80 grams (2 Philippine) 


.08 


Pan de sal 


6.68 41. M 


.02 


Rice 


460K-ram8 (nearly J liter) .... 
28 grams (2 tablespoonfuls) .. 
16 grams (1 tablespoonful)... 

100 grams (1 portion) 

100 grams (1 medium) 


29.25 


346.05 


.06 


LlSd.::::::::::::::: 


.04 


Sugar 


""i."69" 

'.« 

.8 
1.33 
.45 
.52 
1 


15 
5.7 

25 
1.6 
4.95 
9.33 
1.45 
2.39 

19.9 


.01 


Papaya 


I:! 


cJSISS ::::::::::::: 


Tomato . 


(•) 


Onion 




. 


Squash 




(a) 


Lettuce 




(*) 




100 grams (1 portion) 

100 grams (2 small) 


(") 


Bananas .. 


(>) 








Total 


2.958.93 


96.55 


531.11 


49.81 


.31 



Product can be grown in the home garden and the cost is not calculated. 



35 

THIRTIETH DAY. 

[With seasonings and lard.] 



Breakfast : Dinner : 


Supper : 


Bananas. Rice. 


Rice. 


Fried eggs. Guinisa of — 


Fried fish. 


Pan de sal. Mongos. 


Fried tomatoes 


CoflFee with sugar. Pork. 


Boiled camot€. 


Tomato. 


Papaya. 


Onion. 




Salad of— 




Sitao. 




Onion. 





Value of food necessary for one adult. 



Foods. 


Amount. 


Calories. 


Pro- 
tein. 


Carbo- 
hy- 
drates. 


Fat. 


Cost. 


te::::;;;;:;: 

Fish 

Rice 

Pan de sal 


.... 80 grama <2 Philippine; 

80 grams (1 mediixm portion) . 

lOO grams 11 portion) 

450 grams (nearly i liter) 

SO grjims ('1 largp) 


120.16 
157.44 

96 
1,513.35 
198.72 
252 

60 

88.1 
264.02 

18.70 

48.7 

42.18 
105.8 

20.69 


10.24 
12.88 
20.4 
29.25 
5.60 


lie.'os" 

4L84 


8.8 
22.88 
1.6 
1.35 
.96 
28 


PC. 06 
.09 
.05 
.06 
02 


^.^TA 


28 grams (2 tablespoonfuls-.. 

— 15 grams (Itablespoonful)... 
1(10 gfrarrm (' sjTnall) 


.04 


SngTir 


.... 

14.44 

L6 
2.65 


15 

19.9 

49.99 
3.20 
9.9 
7.49 

25 
3.70 


.01 




^ 


(») 








22 
3 
IS 
2 
17 


0. 


Tomato 

Onion 

Sitao 

Camote 

Papajra 


lOO grams (2 medium) 

lOO grams (1 medium) 

100 grams (1 portion) 

100 grams (1 meditmi) 

lOO grams (1 portion) 


i 

s 


Total 


3.085.86 


10L21 


5B2.07 


ra.86 


.85 



Product can he grown in the home garden and the cost is not calculated. 



PREPARATION OF FOODS FOR THE TABLE. 

Vegetables and cereals constitute the bulk of the food of 
mankind. Their value as foods both in regard to nutrition 
and palatability depends directly upon the skill and thor- 
oughness used in their preparation for the table. To 
produce the best result all vegetables should be thoroughly 
cooked. 

Vegetables may be baked, roasted, fried or boiled and 
used as ingredients in a great variety of dishes. In 
general the simpler the method used in cooking and serv- 
ing vegetables the better. 

Properly grown and well cooked vegetables are palatable 
and readily digestible. Badly cooked, water-soaked vege- 
tables often cause disturbances of digestion. 

All vegetables should be crisp and firm when put on to 
cook. Always procure the freshest that you can. If you 
are obliged to use vegetables which have lost their fresh- 
ness, soak them in cold water until they become plump 
and crisp. This may take hours in old vegetables. 

Thoroughly clean all vegetables before putting them on 
to cook. When they are cooked perfectly soft, drain them 
thoroughly. If allowed to remain in the water they soon 
become water-soaked and unpalatable. 

Green vegetables should always be boiled uncovered in 
order to preserve their color. 

There is always a certain amount of unavoidable waste 
in preparing vegetables for the table. Care should be 
exercised in removing inedible portions in order to keep 
this waste as low as possible. 

THE LEGUMES. 

Next to the cereals the legumes are the most important 
food crops in the world. On every continent and in every 
country some member of the bean family is an important 
article of diet. 



37 

In Mongolia, the soy bean, in India, the lentil, in Mexico, 
the garbanzo are popular while in the United States and 
Northern Europe the different varieties of the kidney bean 
find most favor. No country confines itself to a single 
variety however. 

The great food value of the legumes has been recognized 
for ages. They have been called the "meat of the poor." 
The Hindu proverb, "Rice is good, but lentils are my life," 
illustrates the high esteem in which legumes are held in 
India. Baked beans is a dish enjoyed by most of us. 

Modern science has proven the ancient beliefs. Whether 
eaten green or in the ripened state their food value is 
very great. According to analyses by the United States 
Bureau of Agriculture the different varieties of green 
beans and peas as sold on the market contain from 2.3 to 
9.4 per cent of protein, 0.3 to 0.7 per cent of fat and 3.8 
to 29.1 per cent of carbohydrates. The same vegetables 
when fully ripe contain from 18.1 to 34 per cent of protein, 
1.0 to 16.8 per cent of fat and 33.7 to 65.9 per cent of 
carbohydrates. Those varieties which have a high fat 
content contain less carbohydrates and vice versa. 

The energy producing or heating value of legumes ranges 
from 95 to 740 calories per pound when green and from 
1,590 to 1,970 calories per pound when mature. Their food 
value averages higher than that of any other class of food 
except the fats. In fact their high caloric value is due in 
part to the presence of fat. 

The constituent of prime importance to the Filipino 
people is protein. In a country where the poor are often 
unable to obtain meat or eggs but must rely upon fish 
and vegetables the legumes are an exceedingly important 
part of the dietary. The presence of vitamins in abundance 
makes valuable in the prevention and treatment of nutri- 
tional diseases such as beriberi. 

There are many varieties of legumes which grow readily 
in the Philippine Islands. Three of these have been in- 
corporated into the model garden, viz: Canadian Wonder 
Beans, New Era Cowpeas, and the common Philippine 
mongo. From these and the many other varieties adapted 



38 

to this climate it should be an easy matter for the Filipino 
gardener to select seed suitable for his particular use. 

There are many reasons why the legumes occupy the 
foremost place in the home vegetable garden. A few of 
the most important are: 

Their great food value. 

Their high protein content. 

Their richness in vitamins. 

Their great variety and ease of production. 

When properly cooked the legumes are among the most 
delicious of foods. Whether eaten green or dry they are 
one of the toothsome as well as nutritious additions to 
our diet. 

A few simple recipes for preparing legumes are given. 
These are only a few of the many delicious dishes that 
may be prepared from these foods. 

GREEN BEANS. PLAIN. 

1 liter beans. 1 generous tablespoonful 

butter. 
J liter water. 1 level teaspoonful salt. 

String the beans if necessary and cut them into 2-inch 
lengths. Drain and put in the saucepan with the water, 
salt, and butter. Cook for ten minutes over a hot fire, 
turning the contents of the saucepan from time to time. 
Serve very hot. If the beans are not tender it may take 
fifteen minutes to cook them, but under all circumstances 
be careful not to overcook, as this ruins the flavor. If 
overcooked, green beans become yellow or brown. 

GREEN BEANS BOILED WITH PORE. 

Boil about a quarter of a pound of pork for five hours. 
Have the beans free from strings and cut about 2 inches 
long. Cook them with the pork until tender (about half 
an hour). 

DRIED BEANS. 

All dried beans require the same preliminary treatment, 
no matter how they are to be finally cooked and served. 
Look them over carefully to remove all dirt and pebbles. 



39 

then wash clean. Soak them overnight in plenty of cold 
water. In the morning pour off the water and put them 
in a cawali ^vith cold water enough to cover them gen- 
erously. Let them come to the boiling point in this water, 
then drain. 

BOILED BEANS. 

Soak the required amount of beans over night in cold 
water. The next morning cover them with fresh cold 
water. Put on the stove and gradually bring them to the 
boiling point, then cook slowly for several hours until the 
beans are done. Drain and season, or 

After the beans are cooked as in the previous recipe, 
fry a chopped onion and a few tomatoes in the cawali. 
Add salt and pepper to taste and one cupful of water or 
broth. Boil all together well and lastly add the beans. 
Heat all well and serve with boiled rice. 

DEIED BEANS SAUTE. 

Cook the beans until tender, but not broken. Drain off 
the water and save it for soup. For 1 liter of beans put 
3 tablespoonfuls of fat in a large-bottomed stewpan. When 
the fat is hot put in the drained beans, which have been sea- 
soned with a tablespoonful of salt and half a teaspoonful of 
pepper. Cook over a hot fire for fifteen minutes, frequently 
turning the beans with a fork. Cover and let them cook 
for half an hour where they will not burn. If the beans 
are liked moist add a cupful of meat broth, milk, or w^ater 
before putting them to cook for the last half hour. 

DEIED BEANS WITH SATJCE. 

The well-cooked and drained beans may be moistened with 
any good sauce and cooked for half an hour. 

BAKED BEANS. 

Cook the dried beans gently until the skins begin to break, 
then drain off the water. Put a layer of beans in a bean 
pot or deep earthen dish, and on this layer, in the center 
of the dish, place a piece of salt pork ("streak of fat and 
streak of lean") having the rind side up, using for 1 



40 

liter of beans a half pound of pork; the rind should be 
scored. Fill up the dish with the beans, and add season- 
ings and water to cover the beans. The simplest season- 
ing is 1 tablespoonful of salt and half a teaspoonful of 
pepper to a quart of beans. Mix the salt and pepper with 
the water. If liked, a tablespoonful of mustard may be 
added as well as a tablespoonful or more of molasses and 
onion. Instead of the pork a piece of salt or fat beef or 
mutton may be employed. In this case there should be 
from li to 2 pounds of the meat per quart of beans. If 
fresh meat be used, add more salt to the beans. If, on 
the other hand, salt meat is used, probably 1 teaspoonful 
of salt will be enough. 

When mutton is employed trim off every particle of the 
skin. 

Bake the beans in a very moderate oven for eight or 
ten hours. Add a little boiling water from time to time, 
but never enough to bring the water beyond the top of 
the beans. Any kind of bean may be baked in this manner. 
However, the small pea bean is the best for "Boston baked 
beans." The Lima and large white beans are best for the 
deep earthen dish. Do not cover the beans while baking. 

QEEEN PEAS, BOILED. 

Ingredients. — Green peas, salt and pepper (pork fat, if 
desired). 

Method. — Shell the peas, put them into boiling water, 
add a little salt and boil with the palayok uncovered, from 
10 to 25 minutes according to the age of the peas. Drain 
well and put into a vegetable dish. Season with pepper 
and a little pork fat, if desired. 

GREEN PEAS AKD LETTTTCE. 

Ingredients. — 1 liter of peas, lettuce, 4 tablespoonfuls 
of lard, pepper and salt, 1 egg, A teaspoonful of sugar. 

Method. — Shell the peas and cut the lettuce into strips, 
put into a palayok with lard, pepper, salt and a very little 
water. Cook very slowly for about an hour, then add the 
beaten egg and sugar. 



41 

PEAS WITH POSK. 

Ingredients. — One liter of peas, small piece of pork (i of 
a kilo), 1 tablespoonful of lard, ^ cup of water, 2 small 
onions, pepper. 

Method. — Cut the pork into small pieces. Put the lard 
into the cawali and over the fire. WTien the lard is melted, 
add the pork and cook gently until a light brown and add 
water, peas, onion and pepper. Cook until the vegetables 
are soft. 

SITAO, PLAIN BOILED. 

Remove the ends and strings and cut the bean into one 
inch pieces. Wash well and cook in salted boihng water 
until soft. Drain and season with a little lard or oil. 
Cook sitao in as Httle water as possible. Select fresh sitao 
that will snap easily. 

MONGO SPEOTTTS SALAD. 

Ingredients. — Mongo sprouts, onion, salt, pepper and 
vinegar. 

Method. — Boil the mongo sprouts until tender. Drain 
and put on a plate. Mix them with chopped onion, salt, 
pepper and vinegar. 

3IAIZE OR INDIANS' CORN. 

Next after wheat and rice, maize or Indian corn is the 
most important cereal food of mankind. Since its intro- 
duction into Europe it has enjoyed great and ever-increasing 
popularity until at the present time its distribution is 
almost world v^de and it forms the basis of the diet of a 
large proportion of the human race. 

Maize may be eaten either green or fully matured. When 
eaten green, just between the milk and the dough state, 
it is delicious. Its food value is considerable being about 
460 calories per pound divided as follows: Ash 0.7 per 
cent, fat 1.1 per cent, protein 3.1 per cent, carbohydrates 
19.7 per cent, and water 75.4 per cent. 

Green corn is easily preserved for future use either by 
canning or drying. 

Maize finds its most extensive use in the dried or ripened 
state. It compares very favorably with the other staples, 



42 

wheat and rice, in food value. Pound for pound it furnishes 
more energy than either of them because of its higher fat 
content which constitutes 4.3 per cent. Protein makes up 
10 per cent, carbohydrates 73.4 per cent, ash 1.5 per cent 
and water 10.8 per cent. It produces 1,685 calories per 
pound as compared with 1,625 per pound of wheat and 
1,620 per pound of rice. 

Maize parched or in the form of corn meal has almost 
endless possibilities in the diet. Whether simply boiled 
with salted water to make mush or made into corn bread, 
griddle cakes, pone, pudding or cake, or fried and eaten 
with syrup it is a very palatable, nutritious, and easily 
prepared dish. 

Pllipinos who are accustomed to a diet of rice and fish 
will find maize in its various forms a very valuable ad- 
dition to their diet. It will furnish them with more protein 
and fat than they are accustomed to take and which most 
of them need badly. 

The ease with which maize is grown in the Philippines 
should place it within the reach of all. 

BOILED OKEEN CORN. 

Remove the husks and silk from ears of young com. 
Have a kettle of water boiling hard. Add the com and 
boil for 10 minutes. 

FBIED CORN. 

Ingredients. — Boiled corn, salt, pepper, and lard. 
Method. — Cut the corn from the ears with a sharp knife. 
Fry in a cawali and season with salt and pepper. 

CORN HEAL MTJSH. 

Use four times as much water as corn meal. Salt the 
water, and sprinkle in the meal very slowly when the water 
is boiling. Boil an hour or more, stirring frequently. Eat 
with milk, cream and sugar, syrup, or butter. 

FRIED MTTSH. 

Wet a dish in cold water, pour in the hot mush and allow 
to cool. Cut into slices and fry in lard or other fat. 



43 



1 liter of corn meal, 1 teaspoonful of salt. Pour on this 
1 scant liter of boiling water. Mix well and make into 
thin cakes. Heat enough fat in a cawali to nearly cover 
the cakes and fry brown on both sides. 

COEN PONE. 

Four cupfuls of com meal, 1 teaspoonful of salt, 1 table- 
spoonful of lard and water to make a soft dough. Mould 
into thin oblong cakes and bake quickly. 

ASH CAKE. 

One-half liter corn meal, 1 teaspoonful salt, 2 teaspoon- 
fuls lard, boiling water. Scald the meal, using just enough 
boiling water to moisten. Add salt and lard, cool, form into 
flat cakes, vncaip in banana or cabbage leaves and cover with 
hot ashes. 

INDIAN COEN BEEAD, 

Two cups corn meal, 1 cup water, 1 teaspoon salt, S 
teaspoon cayenne pepper, 1 cup chopped suet or pork fat. 
Mix well together; form into rolls, wrap in corn husks, 
drop into boiling water and cook for one hour. 

EHODE ISLAND JOHNNY CAXE. 

One cupful of corn meal to + cupful of milk, a pinch of 
salt. Fr^^ or bake. 

COEN VITH COCOANTTT. 

Kernels of corn may be soaked in cold water, then boiled 
soft in salted water and eaten with cocoanut. 

CAMOTE. 

The camote or sweet potato is one of the most valuable 
food crops grown in the Phihppine Islands. Because of its 
richness in carbohydrates its fuel values is very great. 
The sweet potato fills a place all its ovm. and in addition 
is an excellent substitute for rice. Camotes may be baked, 
boiled or fried or used in mixed dishes. Baking brings 
out the best flavor. 



44 



Clean the camotes thoroughly and bake in a hot oven 
or in the ashes. Small camotes will bake in half an hour. 
Large ones will require an hour or longer. 

BOILED. 

Wash the camotes well to remove all dirt. Put into a 
palayok and cover with boiling water. Cook until soft. 
Drain very dry. The camotes may be peeled before serv- 
ing, is desired. 

FEIED. 

Ingredients. — Camotes, lard, sugar. 

Method. — Wash and peel the camotes. Slice them in 
quarter inch slices and fry in lard in a cawali until brown 
on both sides. Sprinkle with sugar; or 

Slice cold baked or boiled camotes and fry in lard until 
brown. 

nicK. 

Rice, the staple food of the Philippines, is so well known 
that it requires no comment. It is all important that the 
unpolished rice be used in order to conserv^e the valuable 
vitamines and .so avoid beriberi. 

RICE DISHES. 
SINAirOAO. 

Ingredients. — Cold boiled rice, lard and garlic. 

Method. — Melt the lard in the cawali and when hot fry 
a small piece of garlic. When the garlic is soft, add the 
rice. Stir occasionally to prevent scorching. Cook until 
it is light brown and serve. 

CHAHPOBADO. 

Ingredients. — One-half cupful of rice, 2 pieces of choco- 
late, 2^ tablespoonfuls of sugar and 2^ cupfuls of boiling 
water. 

Method. — Wash the rice thoroughly in many waters until 
the last water becomes clear. Boil the water in a palayok 
and sprinkle the rice in the boiling water. Let it boil but 
stir occasionally to prevent the rice from sticking to the 



45 

bottom. When the rice is half cooked, add the shaved 
chocolate. Continue cooking until the rice is very soft. 

The remaining succulent vegetables as tomato, okra, 
pepper, squash, onion, eggplant, cucumber, radish, lettuce, 
etc., are valuable principally for the variety and tastiness 
which they add to the dietary and for the mineral sub- 
stances which they contain. 

TOMATOES. 

BEOILED, 

Cut large, firm tomatoes in half. Place them on a broiler, 
skin side up and cook for about 15 minutes over clear coals. 

SAXAD. 

Scald, drain, and peel the tomatoes. When cold cut into 
slices. Arrrange them on a dish, sprinkle with salt and 
pepper and add vinegar. Oil may be added if desired. 

TOMATO AND ONION SALAD. 

Ingredients. — Six sliced tomatoes, 1 large onion, salt, pep- 
per, and vinegar. 

Method. — Peel the onion and chop into coarse pieces. 
Sprinkle over sHced tomatoes, add salt, pepper, and vine- 
gar; or 

Sliced onions may be alternated with sliced tomatoes. 

FSIED TOMATOES WITH ONIONS. 

Slice onions and green tomotoes thin and fry in lard. 

FRIED TOMATOES AND PEPPEES. 

Ingredients. — Six green peppers, 3 tomatoes, minced 
onion, 1 clove of garlic, salt and pepper. 

Method. — Seed and cut into strips the peppers and slice 
the tomatoes. Peel and mince the onion. Fry all in lard 
with a clove of garlic. 

TOMATOES AND OKEA. 

Ingredients. — Two cupfuls of okra, 1 cupful of cut toma- 
toes, 1 tablespoonf ul lard and salt. 

Method. — Wash the okra and cut into thin slices and 
add to the tomatoes. Cook gently until tender. Add lard. 



46 

salt and pepper. If the tomatoes are not juicy enough 
a cup of cold water should be added. 

PEPPERS. 



Remove the stems and seeds of the peppers, cut into 
rings and soak for half an hour in cold water. Drain, dry 
and dip in rice flour seasoned with salt. Fry in deep fat. 

SALAD. 

higrcdients. — Sliced onions, seeded and sliced peppers, 
lettuce leaves, vinegar, salt, and pepper. 

Method. — Mix the onions and peppers and serve on let- 
tuce. Add salt, pepper, and vinegar. 

PEPPEH8 WITH RICE. 

Incjredieyits. — Six peppers, 1 onion, 1 cupful of broth, 2 
cupfuls boiled rice, lard, and salt. 

Method. — Cut the stems from the peppers, remove the 
seeds and cut crosswise in thin strips. Soak in cold salted 
water for about twenty minutes. Remove from the water 
and chop. Fry in a cawali with the chopped onion. Add 
the broth and stir in the rice. Add salt. Cover and cook 
for about 10 minutes. 

SQUASH. 

BOILED. 

Peel, remove seeds and cut the squash in small pieces. 
Cook in boiling water, broth or cocoanut milk. Season 
with salt, pepper, and a little lard. Boiled shrimps may 
be mixed in with the squash when it is cooked. 

ONIONS. 



Peel and slice the onions and put in a cawali with hot 
melted lard, a little salt and pepper. Cook until soft. 
Serve with the gravy they yield in cooking. 

SALAD. 

Peel the onions. Slice thinly, season with salt and pepper 



and vinegar 



47 

EGGPIiAJfT. 

BOILED EGGPLAIITS. 

Wash the eggplants. Put them in a palayok, cover with 
boiling water and cook them until soft. Then put on a 
plate and cut into small pieces. Add salt, pepper and vine- 
gar. Flavor with pork fat, if desired. 

CrCHMBERS. 

PLAIN BOILED. 

Peel a large cucumber and cut it into small pieces. Cook 
in a palayok of boiling salted water until soft. Drain and 
season with pork fat and serve. 

SALAD. 

Peel the cucumber, cut into very thin slices. Put in a 
serving dish and add salt, pepper, and vinegar. 
Cucumbers may be boiled with chicken. 

BAMBOO SHOOTS. 

SALAD OF BAMBOO SHOOTS. 

Ingredients. — Shredded bamboo shoots, salt, pepper, and 
vinegar. 

Method. — Wash the bamboo shoots and scald them with 
boiling water for a few minutes. Drain and ser\^e with 
salt, pepper, and vinegar. Bamboo shoots may be cooked 
with chicken. 

RADISHES. 

SALAD. 

Ingredients. — Radishes, onion, salt, pepper, and vinegar. 

Method. — Peel and slice radishes and mix with sliced 
onion. Add salt, pepper and vinegar. This may be served 
on lettuce leaves, if preferred. 

LiETTUCE. 

BOILED. 

Wash the lettuce leaves. Cook in plenty of boiling water, 
to which salt has been added, for 15 minutes. Drain and 
cover with cold water for 1 or 2 minutes. Drain again, 
chop and heat with a little pork fat, salt and pepper. 



48 



Wash the lettuce leaves in several waters until they are 
clean and free from all insects. Arrange on a large plate 
and sprinkle with sugar, salt, pepper, and add vinegar. 
A sliced hard boiled egg may be added or chopped onion 
may be sprinkled over the leaves. 

GREENS. 

F£CHAT, B££T GBEENS OS MTTSTABD OSEENS. 

Pick over carefuly (discarding wilted leaves) and wash 
thoroughly in many waters until they are free from sand. 
Cook in boiling salted water, allowing one-fourth as much 
water as greens, for 25 to 30 minutes. Drain, chop, reheat, 
season with a little lard or oil. If desired, slice or chop a 
hard boiled egg and serve on top. 

SALAD OF CAHOTE, SQUASH, CANCONG LEAVES AND PATANL 

Ingredients. — Equal quantities of camote, squash and 
cancong leaves and patani. 

Method. — Shell the patani, put them into boiling water, 
add salt and boil with the palayok uncovered until they 
are soft. 

Pick over the leaves of camote, squash, and cancong and 
wash in several waters until they are clean. Cook in a 
very small amount of water. When cooked, strain in a 
basket and chop fine. Mix with the cooked patani beans. 
Add salt, pepper and vinegar. Garnish with a chopped 
hard boiled egg. 

PANSIT. 

Ingredients. — One-eight kilo of miki and ^ kilo bihon, ^ 
kilo pork, 25 shrimps, | cupful water, 1 tablespoonful of 
finely cut kinchay, \ onion, 1 cake of toqua, 1 hard boiled 
^Sg, 2 head of garlic, salt and pepper, 1 tablespoonful of 
patis, 6 calamansi. 

Method. — First, fry the pork in a cawali, then add the 
toqua cut into small pieces. Peel the shrimps. Put the 
shells in a mortar and pound them. Strain the juice 
through a clean piece of sinamay and save it. Fry the 
shrimps. When they are cooked remove them and the 



49 

toqua from the cawali. Fry the onion and garlic and re- 
move from the cawali. Put the pork, shrimps and toqua 
in the cawali and add the patis. Let this mixture cook for 
a few minutes. Soak the bihon in water for 5 minutes 
and wash the miki. Then put the miki and bihon in the 
cawaK with the pork mixture. Add the shrimp liquor. 
Cover and cook slowly for 10 minutes. Add kinchay and 
season and cook for five minutes longer. Serve with fried 
garlic and the slices of egg sprinkled on the top. Cut the 
calamansi in halves and serve with the pansit. 

MISUA. 

Ingredients. — 1 bunch of misua, 1 tablespoonful of lard, 
i onion, 1 clove of garlic, I patola, pepper, 2| cups of 
boiling water, 3 centavos worth of shrimps. 

Method. — Scald the shrimps in boiling water for about 
three minutes and remove the shells. Pound the shells in 
a clain mortar and strain the juice through a clean piece 
of sinamay. Wash and peel the patola and cut in into 
small pieces. Heat the lard in a cawali over the fire, and 
fry the garlic, the onion and the shrimps. Add the patola 
and fry for a few minutes, then add the liquor from the 
shrimps and the boiling water. Cover the cawali and cook 
the mixture for about five minutes. Then add the misua 
washed and broken in small pieces and pepper. Cook all 
together and serve hot. 

FRUITS. 

By far the most important fruits grown in this country 
from the standpoint of nutrition are the banana and the 
cocoanut. 

Bananas are valuable for the carbohydrates which con- 
stitutes about 22 per cent of their volume. They also 
contain small amounts of protein and fat. The mature but 
unripe banana when dried and powdered jields an excellent 
flour which is especially adapted for use in making cakes 
and pastries. 

Papayas are an important article of food also. 



50 

BANANAS. 



Ingredients. — Two bananas, 1 orange, sugar. 
Method. — Slice the bananas and mix with the orange cut 
into small pieces. Sprinkle with sugar. 

BANANA AND PEANUT SALAD. 

Ingredients. — Bananas, peanuts, sugar. 
Method. — Slice the bananas. Chop the roasted peanuts 
and sprinkle them over the bananas. Serve with sugar. 

FRIED BANANAS. 

Ingredients. — Bananas, lard, and sugar. 
Method. — Peel the bananas and slice lengthwise in two 
pieces. P>y in hot lard. Sprinkle with sugar. 

FRUIT WHIP. 

Ingredients. — Two to 4 tablespoonfuls fruit pulp (ba- 
nana or apple, etc.), white of one %sg, 2 tablespoons sugar. 

Method. — Prepare the fruit pulp by grating, mashing or 
scraping. Beat the white of the egg on a plate until it is 
stiff. Add pulp and sugar to taste and beat until very stiff. 

PAPAYA. 
SALAD. 

Ingredients. — Papaya, grated cocoanut, and lemon juice. 

Method. — Peel the papaya and cut into small pieces. 
Sprinkle with grated cocoanut and lemon juice and serve. 

The papaya can be mixed with sliced bananas, oranges, 
or chicos if desired. 

Green papaya cooked with chicken or fish is a very 
favorite dish in this country. 

OEEEN PAPAYA SAUCE. 

Peel and cut green papaya into small pieces, add a little 
water and cook until very soft. Remove from the fire 
and add sugar and the juice of one lemon. Beat until soft 
and smoth, then cool. This is good when eaten with bread, 
rice or meat. 



51 



Ingredients. — One green papaj-a, 2 peppers, 2 ripe toma- 
toes, 1 onion, small piece of garlic and a small piece of 
ginger root, 1 cup of vinegar, 2 teaspoonfuls each of salt 
and sugar. 

Method. — Chop the above ingredients and mixed them 
together. Boil with the vinegar for about 15 minutes, add 
salt and sugar, stir quickly, cover and let stand until cool. 

COCOAXXT. 

The cocoanut has gained great favor abroad as a com- 
mercial product but, like the prophet, is without honor in 
its own country. Although it is used for food to certain 
extent its great nutritive value is not generally appreciated. 
Its principal asset is the high fat content which, according 
to the United States Bureaus of Agriculture averages 57.4 
per cent of the dried nut. Carbohydrates constitute 31.5 
and proteid 6.3 per cent of its bulk. 

The cocoanut is admirably fitted to fill in the serious 
defect in the average Filipino diet caused by lack of fats. 
The fat may be used for cooking in the form of oil but 
perhaps the most desirable form is that of butter. This 
butter, when properly prepared, is very similar to ordinary 
cow's butter in food value, appearance and taste. It is 
distinguished by a faint, agreeable odor of cocoanuts. In 
certain parts of the world cocoanut butter forms an im- 
portant article of diet. 

Cocoanut meal, prepared from the pressed copra, 
makes a very god substitute for or addition to, ordinary 
wheat flour. 

COCOANTJT BUTTEE, 

Twenty ordinary-sized ripe cocoanuts \\dll make about a 
kilo of butter. Remove the meat from the cocoanuts and 
chop into fine pieces. Add a sufficient amount of boiling 
water to cover generously. Place in a cool place and allow 
the fat to rise. After two or three hours skim oflf the 
fat placing it in an ordinary churn or ice-cream freezer, 
until sour. Then churn it at a temperature of 70° or below. 
Drain of the butter milk. Wash the butter several times 
with cold clean water. Salt it to taste. The white butter 
may be colored wdth annatto if desired. 



52 

BEVERAGES. 



Wash and peel a small piece of ginger. Mash it and put 
it into the desired amount of boiling water. Add sugar 
and let boil for about five minutes. This may be made 
strong or weak in flavor, as desired. Sweeten with sugar 
according to taste. 

CHOCOLATE. 

Grate or shave into small bits one small cake of chocolate. 
Mix this with a tablespoonful of sugar and dissolve the mix- 
ture in a little boiling water. Then add this to one cup 
of boiling water and boil for a few minutes. Milk or 
milk and water mixed may be used instead of water. 

ANIMAL FOODS. 

Animal foods are valuable for the proteid and fat which 
they furnish. 

MILK. 

Milk is almost universally recognized as the most perfect 
single food for the human race. It contains all the essential 
food constituents fairly well proportioned. A typical 
analysis of milk given by the United States Bureau of 
Agriculture is water 87, carbohydrates 5, fat 4, proteid 3.3 
and ash 0.7 per cent. In addition to the substance listed 
above it contains vitamis which are necessary for the 
human economy. A quart of milk is equivalent in food 
value to 11 ounces of sirloin steak, 12 ounces of round steak, 
8^ eggs, 10.7 ounces of fowl or one-half a loaf of bread. 
Milk furnishes a relatively large amount of animal food 
at comparatively low cost. Eaten together with cereals as 
rice or cornmeal it is an exceedingly valuable addition to 
the diet. 

Great care should be exercised to insure the purity of 
milk. All milk of doubtful purity should be pasteurized. 
By this process milk is rendered more or less sterile by 
the destruction of active bacteria by heat. Various stand- 



53 

ards as to temperature and time have been adopted, but 
in general the milk is heated to 167° Fahrenheit for a 
period of 20 to 45 minutes, and then cooled rapidly to 45° 
Fahrenheit or lower. Most harmful bacteria are killed by 
this process. Spores are not killed and if the milk is not 
kept cold or is allowed to stand too long putrefactive 
organisms develop. These putrefactive changes are very 
undesirable so the care of pasteurized milk is just as 
important as that of fresh milk. 

Pasteurization is a cheap and effective method of pre- 
venting the spread of ordinary infectious diseases. The 
degree of heat does not injure the flavor nor change the 
chemical composition of the milk. Pasteurization makes 
milk safer but it does not make bad milk good nor dirty 
milk clean. 

MEATS. 

Good beef should be firm, elastic and when first cut moist 
and of a purplish red color which changes to a bright red 
upon exposure to the air. The lean meat should be well 
mottled with fat. Lean beef, with very little fat, is tough 
and usually comes from a thin, underfed animal. If beef 
is very dark or greenish in tint it is stale and unfit for food. 

The lean of pork should be firm, and of a pale pink color ; 
the fat, hard and white. Pork is rather difficult to digest, 
because of the large amount of fat it contains. Therefore 
it should not be served to small children. 

Meat should be removed from the paper in which is was 
vn-apped as early as possible, placed in a covered dish and 
kept in a cool place. 

Tough meat should be cooked in water; boiling water 
hardens the albumen on the outside and keeps in the juices. 
Meat should be put in boiling water and the water allowed 
to boil 5 or 10 minutes, then cooked over a slow fire until 
tender. If the water bubbles, it is to hot. All tough meat 
will become fairly tender if cooked in this way. 

Meats may be roasted, boiled, broiled or fried. Roasting 
or boihng are the best methods of preparation and should 
be used whenever possible. 



54 

BEEF WITH PECHAY. 

Ingredients. One-fourth kilo, beef, pechay, salt, and 
pepper. 

Method. — Cut the beef into small pieces and put in a 
palayok in boiling water. Boil for 10 minutes then simmer 
until the meat is tender. Wash and sort over the pechay 
leaves. Cut them in small pieces and add to the beef. Add 
salt and pepper to taste and cook until the pechay is soft. 



Ingredients. — Two large onions, 4 tomatoes, garlic, lard, 
beef, pork or fish. 

Method. — Chop the onions fine and fry with the garlic 
in the lard until brown. Add the tomato, which has been 
peeled and cut into small pieces, and a green pepper which 
has been seeded and cut into strips. When cooked remove 
from the cawali. Fr>' the beef, lard or fish in the same 
fat. When it is done, spread with the onion and tomato 
mixture. Add a little boiling water. Cover the cawali and 
cook all slowly for about twenty minutes. 

BEEF LUNO. 

Ingredients. — Beef lung, lard, garlic, onion, tomato, green 
pepper, achuete seeds (for coloring). 

Method. — Boil the beef lung in hot water and when 
cooked, chop it into small pieces. Melt the lard in the 
cawali, fry the onion and garlic, then the tomato and green 
pepper. Add the beef lung and a small amount of water. 
Color with achuete seeds. Liver and heart can be mixed 
with the lung if desired. 

nilED TRIPE. 

Ingredients. — One-half kilo tripe, lard, garlic, 2 onions, 
3 tomatoes, water. 

Method. — Wash the tripe thoroughly, boil until tender, 
drain and cool. Cut it into strips and season with salt 
and pepper. Melt some lard in a cawali, fry the clove of 
garlic, the onions chopped finely and the tomatoes minced 
into small bits. Now fry the tripe in the cawali until 
brown. Add a half cupful of hot water and allow the mix- 
ture to simmer for about 15 minutes. 



55 

"ADOBO" LIVEK. 

Ingredients. — Liver, garlic, vinegar, salt, pepper, and 
other spieces to taste. 

Method. — Put the liver in a cawali and cover with equal 
parts of vinegar and water. Add garlic and spices and 
cook until the liver is bro\\Ti and tender. Add a little lard 
if desired. 

BEEFSTEAK, FRIED. 

Ingredients. — One-half kilo steak, salt and pepper, fry- 
ing fat. 

Method. — Heat the fat in a frjdng pan, put in the steak 
and fry quickly on one side, then turn and fry the other 
side. When the steak is brown, cook slowly, but do not 
bum the fat in the pan. Gravy may be made, by adding 
a little boiling water to the sediment in the frying pan, 
season with salt and pepper — boil and strain. Pour on the 
meat. 

BEEFSTEAK, BROILED. 

Ingredients. — One-half kilo steak, salt, and pepper. 

Method. — Trim off the surplus fat and place the meet on 
a gridiron. Broil over a clear wood or charcoal fire until 
brown on both sides. When done, sprinkle with salt and 
pepper. 

BEEFSTEAK WITH FRIED BANANAS. 

Broil the steak and put on a platter. Surround the steak 
with bananas that have been cut into quarters lengthwise 
and fried. 

CHOPPED BEEF BALLS. 

Ingredients. — Chopped beef, salt, pepper, Qgg, and lard. 

Method. — Mixed chopped beef, salt, pepper, and an egg. 
Form into balls. Fry in a cawali bro^vn on both sides and 
sei*ve. 

SINIGANG (BEEF). 

Ingredients. — Beef, guava, and salt. 

Method. — Wash the beef well and cut it into small pieces. 
Put in a palayok and cover with boiling water. Boil for 
10 minutes. Then simmer slowly. When the meat is half 
cooked, wash, peel and slice the guavas and add to the meat. 
Salt to taste. 



56 

BEEF TEA (FOR INVALIDS). 

Ingredients. — One-half kilo beef, \ liter cold water, ^ tea- 
spoonful of salt. 

Method. — Remove all fat, cut the meat finely and put it 
into the water in which the salt has been dissolved. Let 
stand for ^ hour, then heat slowly and cook until the liquid 
turns brown and the meat white. Strain, pound the meat 
thoroughly in a mortar, and strain. Stir the pounded beef 
into the beef tea, season to taste and serve. 



Guinisa may be of: 

Pork and mongos. 

Shrimp and amargoso. 

Shrimp and mongos. 

Chopped beef and upo. 

Beef and garbanzos (adding the boiled garbanzos to the meat). 

Chopped beef and patani. 

Shrimp and squash. 

Pork and eggplant. 

Pork and seguidillas. 

OUINISA OF BEOUIDILLAS. 

Ingredients. — Seguidillas, pork, sliced onion, \ small clove 
of garlic, 1 tomato, pepper and salt. 

Method. — Wash and wipe the meat with a clean cloth. 
Cut it into small pieces and fry it in a cawali until it is a 
light brown. Fry the garlic and onion, then the chopped 
tomato and the seguidillas cut into small pieces. Add about 
2 cups of boiling water, salt and pepper and boil all together 
until the vegetables are soft. 

GTTINISA OF BEEF AND FATOLA. 

Ingredients. — One-fourth kilo of beef, 3 tablespoonfuls 
of lard, 3 onions, 3 tomatoes, patola, salt and pepper. 

Method. — Cut the beef into small pieces. Peel the onion 
and tomatoes and mince them. Peel and cut the patola into 
inch pieces. Melt the lard in a cawali and fry the onion and 
tomato, then the meat. When meat is brown, add the 
upo, salt and pepper. Cover all with boiling water and 
cook until the vegetable is soft. 



57 

PIKAKSIW OF POEK LEG. 

Ingredients. — One leg of pork, vinegar, salt, pepper, smaQ 
amount of oregano, 1 laurel leaf, and cinnamon. 

(The amounts of seasoning and spices vary according 
to the diiferent tastes) . 

Method. — Wash the pork leg well and wipe it dry. Cut 
the pork in small pieces, cutting toward the bone, but do 
not remove from the bone. Put it in boiling water and 
vinegar in a palayok with the spices and seasonings. Let 
it boil about ten minutes then allow to simmer gently until 
the meat is tender. Use three parts of vinegar to one 
of water. 

POULTRY. 

Poultry has for many centuries supplied a large propor- 
tion of the food of civilized man. 

Chikens already occupy an important position in the 
dietary of the Filipino but their use should be extended 
as they furnish a cheap source of supply of those elements 
which are lacking in the diet of the average Filipino. 

When a chicken becomes a year old, it is called fowl. 
There is a larger amount of meat in proportion to the bone 
in a fowl than in a chicken, hence the advantage of select- 
ing a fowl to boil and serve cold. Chickens contain less 
nourishment than fowls. 

CHICKEN -WITH TJPO. 

Ingredients. — Chicken, upo, lard, pepper, and salt. 

Method. — Clean the chicken and cut it into pieces. 
Sprinkle with salt and pepper and fry in deep lard. Peel, 
and cut the upo into small pieces. Boil in hot water until 
soft. Then add the upo to the chicken with the water in 
which it has cooked. Cook all together for 10 or 15 minutes. 
Onion may be added, if preferred. 



Cut a chicken into pieces. Put some lard in a cawali 
and add about 3 onions sliced. Fry until they are cooked 
but not brown. Put the chicken in the cawali, with a clove 
of garlic, and some finely chopped kinchay, a piece of 



58 

mashed garlic and 4 tomatoes. Cover all with boiling water 
and simmer slowly about 1 hour, add salt and pepper and 
2 cups of fresh corn cut from the cob or 2 cups of shelled 
green peas. Cook until the vegetables are soft and serve. 

CHICKEN BROTH. 

Ingredients. — One chicken, 2 liters cold water, 1 small 
onion, 1 tablespoonful rice, salt, and pepper. 

Method. — Cut the chicken into small pieces, scald and skin 
the feet and gizzard and wash the neck and liver. Put 
the whole into a palayok, add water and I teaspoonful salt, 
bring to a boil and skim. Add the onion and cook slowly 
for three hours. Strain, return to the palayok, bring to 
a boil, add a little rice and simmer for 20 minutes. Season 
to taste and serve. 

STEAMED FILLET OF CHICKEN (INVALID DISH). 

Ingredients. — The breast or wings of 1 chicken, lard, pep- 
per, and salt. 

Method. — Remove the chicken carefully from the bone, 
sprinkle slightly with salt and pepper, and place in a well 
greased soup plate. Have ready a pot of boiling water, 
put the plate on top of it, cover with another plate, and 
cook very gently for an hour. Serve with its own gravy. 



Perhaps no article of diet of animal origin is more com- 
monly eaten in all countries or served in a greater variety 
of ways than eggs. Whether eaten raw, boiled, poached, 
fried, or scrambled; alone or in combination with other 
foods or as an ingredient of cakes, custards, creams, etc., 
they are invariably a valuable addition to the dietary 
because of the proteid and fat which they contain. At 
prevailing prices they are more economical as a source of 
protein and fats than are the meats. They are most easily 
digested raw or when simply cooked. 

Eggs should be kept in a cool dry place. To determine 
their freshness the following tests may be used: 

1. Hold the egg in front of a candle in a dark room; if 
fresh, the centre will appear clear. 



59 

2. Place eggs in a pan of cold water; if fresh, they will 
sink to the bottom; a stale egg rises in the water. 

Eggs may be preserved for future use by packing in 
sawdust, small end down. 

Egg should be washed before using. 

The yolk of an egg may be kept from hardening by 
excluding the air; place yolks in a glass and cover ^ith a 
saucer. 

BOILED EGGS. 

To boil eggs so that they wall be just right, do not put 
them into the water until it boils. Soft boiled eggs require 
about 3 minutes and medium hard boiled eggs 4 minutes. 

FELED EGGS. 

Ingredients. — Eggs and lard. 

Method. — Heat the lard in cawali. Break the eggs into 
saucers and slip them gently in the hot lard. While they 
are frjing, draw the whites gently over the yolk with a 
spoon. Baste with lard, remove from the pan and ser\^e. 

POACHED EGGS. 

Ingredients. — Eggs, salt, 1 teaspoonful of \dnegar, and 
water. 

Method. — Boil some water in a cawali, add the vinegar 
and salt to taste. Break the egg into a saucer, taking care 
not to break the j'olk and slip the egg into the boiling water. 
Allow it to simmer gently until the white is set. Take from 
cawali and serve on boiled rice. 

EGGS SCBAHBLED. 

Ingredients. — Four eggs, lard, 2 tablespoonfuls of water 
or cocoanut milk, salt and pepper, boiled rice. 

Method. — Beat the eggs slightly, season with salt and 
pepper, add water or cocoanut milk and pour mixture into 
a cawali, in which the lard has been melted. Stir over 
the fire until the egg begins to harden, then pile on boiled 
rice and serve. 

PLAIN OMELET (TOETA). 

Ingredients. — Four eggs, 1 tablespoonful water, lard, salt 
and pepper. 

Method. — Beat the eggs, add water and the seasoning. 



60 

Melt the lard in a cawali. Pour in the mixture, stir with 
a fork until the egg begins to set, then fold one side over 
the other. 

Minced chicken, beef, pork, or fish may be folded inside 
of the omelet. 

£00 SALAD. 

Ingredients. — Six hard boiled eggs, lettuce, salt, pepper, 
and vinegar. 

Method. — Cut the eggs crosswise into fairly thick slices. 
Wash and dry the lettuce leaves. Arrange them on a dish. 
Put on the slices of egg. Add pepper, salt, and vinegar. 

EGG BROTH. 

A very nutritious broth may be made with hot water 
and an egg. Heat 3 tablespoonfuls of water warm (not 
boiling) and mix slowly with a raw egg. Season with salt. 

ANOTHER £60 BROTH. 

Beat separately the white and the yolk of an egg. To 
the yolk add slowly one cup of hot broth, stirring con- 
tinually. Season with salt and add the beaten white. Re- 
heat carefully so as not to coagulate the albumen. 

SOFT CUSTARD. 

Ingredients. — Two cups of milk, 1 egg, salt, 1 tablespoon- 
ful sugar. 

Method. — Heat the milk in a bowl or a large glass placed 
over the fire in a pot of hot water. Beat one egg yolk, 
add salt and 1 tablespoonful of sugar, and pour the heated 
milk on gradually. Then pour the mixture into the bowl 
and cook until it appears creamy, remove from the hot 
water, cool and add flavoring if desired. 

ANOTHER CUSTARD. 

Ingredients. — One egg, a pinch of salt ; h cupful milk, and 
1 tablespoonful sugar. 

Method. — Beat the white of egg until very light; add 
sugar and salt and pour the milk on slowly. Flavor. Cook 
in a cup set in a pan of boiling water. When firm take 
from the fire and cool. 



61 

FISH. 

Fish is classified with the proteid or body building foods. 

Wlien buying a fish, select one with firm flesh and bright 
eyes and gills, and free from an unpleasant odor. Stale 
fish is poisonous. It must be kept in a cool place until 
cooked. 

Fish should be thoroughly cleansed both inside and out 
with salt water; the head, tail, fins and organs should be 
removed. Dry fish should be rubbed over with lard or oil 
before broiling. 

When fish is properly cooked, the flesh will separate from 
the bones. 

Cold cooked fish may be made into salad. 

TO BOIL A FISH. 

Scale and clean the fish and wash it inside and out, wrap 
in a cloth; drop it into well-salted boiling water. Boil 
only 4 or 5 minutes (for each pound or fish) . Drain well 
and serve with lemon. 

BEOIXED FISH. 

Ingredients. — Fish, salt, pepper. 

Method. — Clean the fish. Wipe with a cloth and dry. 
Season with salt and pepper. Fry the fish in lard in a 
cawali until it is brown on both sides. It is better to roll 
the fish in flour, corn meal or rice flour before frying as 
this adds to the nutriment and renders the fish more 
digestible. 

FISH SIiriGANG. 

Ingredients. — Fish, lard, salt, pepper, guavas, sitao, and 
talong. 

Method. — Wash, clean the fish and cut it into convenient 
pieces. Salt it and fry in hot lard. Cook sitao and egg- 
plant and a few guavas in boiling water until half soft. 
Then add to the fish in the cawali with the water in which 
they are cooked. Add salt. Cover cawali and cook all 
together until the vetables are soft. 

Tamarinds may be used instead of guavas. 



62 



Ingredients. — Fish, salt, vinegar, small piece of ginger. 

Method. — Wash and clean the fish. Put it in the palayok, 
add salt and enough vinegar to cover. Wash and peel the 
ginger. Slice and add it to the fish. Cook all until fish 
is soft. Fish is done when it can be removed from the 
bone easily. 

FISH SALAD. 

Ingredients. — 1 cupful cold boiled fish, lettuce leaves, salt, 
pepper, vinegar, ^ onion, 2 sliced tomatoes, and 1 hard 
boiled egg. 

Method. — Arrange lettuce leaves on a dish. In the center 
of the dish put the cold boiled fish shredded into small bits. 
Season with salt and pepper and pour the vinegar over it. 
Garnish with shredded onion, sliced tomato and slices of 
hard boiled egg. 

SHELIi FISH. 

Clams, oysters, shrimps, and crabs must be perfectly 
fresh when used. They are poisonous when stale. 

CLAMS. 
CLAM CHOWDER. 

Ingredients. — One liter of clams, 6 or 8 large potatoes, 2 
onions cut into dice, a small piece of pork (^ kilo) cut into 
dice, 2 teaspoonfuls of salt and I teaspoonful of pepper, 4 
tomatoes. 

Method. — Wash, drain, and chop the clams. Fry the pork 
and onions, until the onions are brown. Put in the potatoes 
and tomatoes, cover with cold water. Add salt and pepper 
and cook slowly for about ^ hour. Put in clams and more 
seasoning if desired and cook slowly 10 or 15 minutes longer. 

CLAM BROTH. 

Scrub clams well and put into a saucepan with sufficient 
cold water to cover. Cook until the shells open, remove 
from the pan and take out clams. Chop and put them back 
into the broth. Cook 15 minutes. Strain through sinamay. 
If too strong, add hot water. 



CRABS. 
•PT.ATTf COOSKD CSASS. 

Wash the crabs and put them in a palayok. Cover with 
boiling water. Add salt and cook until the shell becomes 
a deep red. 

CSABS A LA CRUOLi:. 

Ingredients. — 1 tablespoonful of lard, a clove of garlic, 
1 pepper, 1 smaU onion, 4 small tomatoes, salt and pepper, 
1 cupful cooked crab meat. 

Method. — Melt the lard in a cawali, add the garlic, the 
pepper, and the onion chopped fine, then cut up tomatoes, 
and salt and pepper to season. Cook for 10 minutes and 
add 1 cupful of cooked crab meat. Reheat and serve with 
boiled rice. 

OYSTERS. 

OYSTEBS WITH OinON. VTSEGAS, SAXT, AJSTD PEPPER. 

Clean and scald the oysters. Drain and put them in a 
dish- Scald again and let them remain in the water for 
about 3 minutes. Drain and put on a plate. Mix with 
chopped onion, vinegar, salt, and pepper. 

OYSTERS WITH &REEN PEPPERS. 

Ingredients. — One table spoonful lard, 1 sweet pepper and 
a small onion, 2 cups of oyster with their juice, salt, and 
pepper. 

Method. — Put the lard in a cawali and fry the pepper 
and a small chopped onion. Add the oysters with their 
juice, season with salt and pepper and cook for five minutes. 
Serve with boiled rice. 

OYSTER SCRAMBLE. 

Ingredients. — One cupful of chopped oysters, 6 eggs. 

Method. — Pour boiling water over the oysters, drain in 
a fine basket and add 6 well-beaten eggs. Prepare as 
scrambled egg. 



64 

SHRIMPS. 

BOILED SHBIXPS. 

Clean the shrimps and wash them well. Put them in a 
cawali and cover with boiling water. Add salt and cook 
until the shells are red. 

8HBIXP8 A LA CSEOLE. 

Ingredients. — Two cupfuls of shelled shrimps, 1 heaping 
tablespoonful lard, A small onion, 1 clove of garlic, 3 toma- 
toes, salt, and pepper. 

Method. — Put 2 cupfuls of shelled shrimp, the lard, the 
onion chopped finely and the garhc into a cawali. Heat 
thoroughly, add the chopped tomatoes, and the salt and 
pepper. Cook for 10 minutes. 



Ingredients. — Cooked shrimps, finely cut lettuce, salt, pep- 
per, and vinegar. 

Method. — Mix cooked shrimps with the finely cut lettuce. 
Add salt, pepper and vineflrar. 

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